WOD 6.16.19

A. 4 rounds for time: 5 Bar Muscle Up 15 Lateral Burpee Over Bar 25 Wall Ball 20/14LB, 10/9' B. Bearhug Sandbag Carry 5 x 100M

WOD 6.15.19

A. Work up to a heavy Thruster, Double 3 rounds for time: 21 Thruster 43/30KG 21 Pull Up Rest 3 minutes between rounds.

WOD 6.14.19

A. Work up to a heavy Turkish Get Up, each arm B. As many rounds as possible in 15 minutes: 100M Run 10 Second L-Sit 1 Power Clean 100/70KG

WOD 6.13.19

A. Every minute for 8 minutes: 1 High Hang Snatch 1 Hang Snatch 1 Snatch B. 7 rounds for time: 14 Dumbbell Deadlift 50/35LB 14 Alternating Dumbbell Shoulder Press 50/35LB courtesy of crossfit.com

WOD 6.12.19

A. Superset Back Squat 2-2-2-2-2 Skill Work Forward Roll / Handstand Forward Roll B. As many rounds as possible in 10 minutes: 30 Double Under 10 Wall Ball 25/20LB, 10/9LB

WOD 6.11.19

A. Superset Bench Press 3-3-3-3-3 Hip Extension 5 x 10-20 reps B. 3 rounds for max reps: With a 3 minute clock: 20/14 Calorie Row 20 Overhead Lunge 20/15KG Plate Max Rep Burpee Pull Up Rest 3 minutes between rounds. Pull…

WOD 6.10.19

A. Work up to a heavy Hang Clean, Triple B. 3 rounds for time: 400M Run 2 Rope Climb 12 Dumbbell Hang Clean and Jerk 50/35LB

WOD 6.9.19

A. Overhead Squat 1-1-1-1-1-1-1 A. As many rounds as possible in 10 minutes: 50 Wall Ball 20/14LB, 10/9FT -Then, AMRAP in time remaining: 10 Deadlift 61/43KG 5 Handstand Push Up

Ninja Summer Special

Attention Cave Clients! We will not be holding regularly scheduled Parkour classes from June 15- August 14. In place of regular classes we are excited to announce The Summer Special for parkour students! Starting June 15 and running through…

WOD 6.8.19

A. Work up to a heavy 20M Tire Sled Drag B. 4 rounds for time: 400M Run 5 Muscle Up