WOD 8.17.19

A. Front Rack Lunge 6-6-6-6-6 B. For time: 200 Double Under 100 Dumbbell Snatch 50/35LB 50 Pull Up 15 minute time cap.

WOD 8.16.19

A. Establish 1 Rep Max Push Press B. 6 rounds for time: 200M Run 6 Power Clean 43/30KG 5 Squat Clean 43/30KG 4 Thruster 43/30KG All 3 barbell movements must be completed unbroken. 12 minute time cap.

WOD 8.15.19

A. Every minute for 10 minutes: 1 Clean Pull @ 110-120% 1RM Clean B. 8 rounds each for time: 250M Row Rest 2 minutes between rounds.

WOD 8.14.19

A. Superset Bench Press 3-3-3-3-3 Leg Lift Windmill 3-3-3-3-3 Each Way B. As many rounds as possible in 12 minutes: 4 Handstand Push Up 6 Pistol, alternating 8 Pull Up

WOD 8.13.19

A. Work up to a heavy 100FT Farmers Carry B. 3 rounds for time: 400M Run 2 Rope Climb 15 Dumbbell Hang Clean & Jerk 50/35LB

WOD 8.12.19

A. Superset Overhead Squat 2-2-2-2-2 GHD Sit Up 10-10-10-10-10 B. For time: 21-15-9 reps of: Bar Facing Burpee Power Snatch 52/35KG

WOD 8.11.19

A. Bearhug Sandbag Carry 5 x 100M B. As many rounds as possible in 12 minutes: 21 Kettlebell Swings 1.5/1P 14 Goblet Lunge 1.5/1P 7 Push Jerk 70/48KG

WOD 8.10.19

A. Back Squat 2-2-2-2-2 B. For time: 25-20-15-10-5 reps of: Toes to Bar Deadlift 84/61KG

WOD 8.9.19

A. Work up to a heavy Clean & Jerk B. 4 rounds for max reps: In 1 Minute: Run 100M Max Rep Power Clean 61/43KG Rest 1 Minute. In 1 Minute: Run 100M Max Rep Push Jerk 61/43KG Rest 1 Minute.

KNO 8.10.19

Want a date night? Drop your child off with us at The Cave for dinner, recreational gym play, movies, and more! Saturday, August 10th, is Safari Night. If you (or a friend) haven't already done so, fill out our new member registration…