WOD 5.28.19

A. Every minute for 10 minutes: 2 Clean Pull @ 100% 1RM Clean B. As many rounds as possible in 12 minutes: 3 Power Clean 70/48KG 9 Box Jump 24/20" 12 Sec L-Sit

WOD 5.27.19

A. " Murph " For time: 1 Mile Run 100 Pull Up 200 Push Up 300 Squat 1 Mile Run Wear a 20LB weight vest. Partition the pull ups, push ups, and squats any way you want.

WOD 5.26.19

A. Work up to a heavy 20M Prowler Push B. "Annie" For time: 50 Double Under 50 Sit Up 40 Double Under 40 Sit Up 30 Double Under 30 Sit Up 20 Double Under 20 Sit Up 10 Double Under 10 Sit Up

WOD 5.25.19

A. Overhead Squat 3-3-3-3-3 B. For time: 30-20-10 reps of: Hang Power Snatch 43/30KG Front Rack Lunge 43/30KG

WOD 5.24.19

A. Work up to a heavy 100FT Farmers Carry B. 4 rounds for time: 50 Double Under 20 Deadlift 70/48KG 10 Lateral Burpee Over Bar

WOD 5.23.19

A. Superset Back Squat 5-5-5-5-5 Strict Pull Up 3-3-3-3-3 B. 5 rounds for max reps: 30 Seconds Max Pull Up 30 Seconds Max Push Up 30 Seconds Max Abmat Sit Up 30 Seconds Max Air Squat 1 minute rest between round…

WOD 5.22.19

A. Every minute for 8 minutes: 2 Power Snatch @ 80% 1RM 3 rounds for max reps: In 3 minutes perform: 20/15 Calorie Row 30 Kettlebell Swings 1.5/1P Max Rep Handstand Push Up Rest 3 minutes between rounds. Compare…

Memorial Day Closure

Hello Cave clients, The Cave will be closed on Memorial Day, May 27th. All classes will resume the following day. Stay tuned for special CrossFit Memorial Day Murph workout. Have a great long weekend.  

WOD 5.21.19

A. Split Jerk 3-3-2-2-1-1-1 B. As many reps as possible in 12 minutes: 1 Rope Climb 5 Box Jump 36/30" 2 Rope Climb 10 Box Jump 3 Rope Climb 15 Box Jump 4 Rope Climb 20 Box Jump Continue adding 1 Rope Climb and 5 Box…

WOD 5.20.19

A. Work up to a heavy Squat Clean B. For time: 25 Front Squat 40/30 KG 400M Run Rest 3 min 20 Front Squat 55/40 KG 400M Run Rest 3 min 15 Front Squat 70/50KG 400M Run Rest 3 Min 10 Front Squat 85/60KG 400M Run Rest…