WOD 8.8.19

A. Every minute for 8 minutes: 3 Hang Power Snatch Perform @ 75% 1RM Power Snatch B. As many rounds as possible in 15 minutes: 6 Pull Up 8 Push Up 10 Overhead Squats 20/15KG

WOD 8.7.19

A. Superset Deadlift 2-2-2-2-2 Skill Work Jump Rope B. For time: 3 rounds: 21/15 Cal Row 75 Double Unders Then, 3 rounds: 20 Dumbbell Snatch 50/35LB 12 Lateral Burpee Over Rower

WOD 8.6.19

A. As many rounds as possible in 15 minutes: 10 Sumo Deadlift High Pull 2/1.5P 10 Russian Kettlebell Swing 2/1.5P 10 FT Handstand Walk Sub 2 Wall Walk Ups if you cannot Handstand Walk. B. 4 rounds for load and quality: 50M…

WOD 8.5.19

A. As many rounds as possible in 15 minutes: 10 Sumo Deadlift High Pull 2/1.5P 10 Russian Kettlebell Swing 2/1.5P 10 FT Handstand Walk Sub 2 Wall Walk Ups if you cannot Handstand Walk. B. 4 rounds for load and quality: 50M…

WOD 8.4.19

A. As many rounds as possible in 15 minutes: 10 Sumo Deadlift High Pull 2/1.5P 10 Russian Kettlebell Swing 2/1.5P 10 FT Handstand Walk Sub 2 Wall Walk Ups if you cannot Handstand Walk. B. 4 rounds for load and quality: 50M…

WOD 8.3.19

A. Work up to a heavy Curtis P Complex 1 Power Clean 2 Front Rack Lunge 1 Push Press B. "Bergeron Beep Test" EMOM for as long as possible: 7 Thruster 34/25KG 7 Pull Up 7 Burpee

Ninja Night training

Want to become a better Ninja? Love Ninja Warrior?  Want to put your skills to the test?   Join us on Saturday, August 24th, for our back to school Special Cave Ninja Night with a guest appearance by a Ninja Warrior Kevin Bull.   …

WOD 8.2.19

A. Work up to a heavy 100FT Spud Swing Set Strap Carry B. For time: 100 Double Under 500M Row 800M Run 500M Row 100 Double Under

WOD 8.1.19

A. Superset Deadlift 5-5-5-5-5 Strict Pull Up 5-5-5-5-5 B. For time: 50 Power Clean 70/48KG At the top of each minute, including the first, perform 2 Bar Muscle Up. 9 minute time cap.

WOD 7.31.19

A. "Filthy Fifty" For time: 50 Box Jump 24/20" 50 Jumping Pull Up 50 Kettlebell Swing 1/.75P 50 Lunge 50 Knees to Elbow 50 Push Press 20/15KG 50 Hip Extension 50 Wall Ball 50 Burpee 50 Double Under