WOD 2.8.24

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A. For Meters 5 Rounds :30s Row At 25 Strokes/min :20s Row At 30 Strokes/min :10s Row At 35+ Strokes/min 1:00 Row At 20 Strokes/min 1 minute rest between rounds B. For Time 5 Rounds 25 Russian KB Swing 1.5/1P 100M…

WOD 2.7.24

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A. "Amanda" 9-7-5 Reps Of Ring Muscle Up Squat Snatch 61/43 B. Skill Work Finisher 5 Rounds 5 Handstand Push-up Negatives 5 Single Arm Z-Press :30 Max Handstand Push-up 2 Min Rest Between Rounds …

WOD 2.6.24

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A. For Load Clean 3-3-2-2-1-1 2x3 @ 50-60% 2x2 @ 60-70% 2x1 @ 70-80% Perform Jerk On Last Rep Of Each Set; On Sets Of 1 Perform As Clean & Jerk B. Two Workouts In 15 Minutes: Part One: 0:00 - 9:00 (9 Minute AMRAP) 3,…

WOD 2.5.24

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A. Super Set Sled Push: 5x20M Sled Drag: 5x20M :30s Sandbag Hold At Chest B. For Max Reps: 4 x 3:00 AMRAP 75 Double Under 25 Burpee Max Rep Toes-to-Bar In Remaining Time 1:00 Rest Between AMRAP …

Cave Men's Gymnastics Team Steps It Up At The Ohana Surf Classic

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The Cave men's gymnastics team had a great meet Saturday February 3rd at the Ohana Surf Classic. This meet ran in a different format which allowed our full team to compete together, rather than being divided up into different levels for different…

WOD 2.4.24

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A. Super Set Barbell Bent Row B. For Time 10 Rounds 10 Hand Release Push-up 5 Single Arm KB Push-Jerk, Right 1.5P/1P 5 Single Arm KB Push-Jerk, Left 1.5P/1P 10 KB Sumo Deadlift High-Pull 1.5P/1P  …

WOD 2.3.24

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A. For Load Back Squat 5-5-5-5-5+ B. Partner Workout 20 Minute AMRAP 100M Farmer Carry 1.5P/1P 200M Run 30 KB Goblet Squat 1.5P/1P Partners complete each run together and split goblet squats and farmers carries as…

WOD 2.2.24

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A. Super Set Alternating Dumbbell Bench Press 10-10-10-10-10 Skill Work Bar Muscle-up and Handstand Practice B. For Time 5 Rounds 25 KB swings 1.5P/1P 10 Chest-to-Bar Pull-up  

WOD 2.1.24

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A. Super Set Deadlift 3-3-3-3-3-3 B. For Reps 3 Rounds, 1 Minute Per Station For Reps: Wall Ball 20/14# Deadlift 52/34 Medicine Ball Sit-up 20/14# Hang Power Clean 52/34 Rest 1 min  

WOD 1.31.24

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B. Super Set Dumbbell Walking Overhead Lunge 10-10-10-10-10 Skill Work Jump Rope Practice - Double Under and Crossover B. 8 Minute AMRAP 40 Double Under 10 Push Press 43/29