WOD 4.27.22

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A. Work up to a heavy Turkish Get Up, each arm B. For time: 25/18 Calorie Row 25 Lateral Burpee Over Rower 20/14 Calorie Row 20 Lateral Burpee Over Rower 15/11 Calorie Row 15 Lateral Burpee Over Rower 10/7 Calorie Row 10…

WOD 4.26.22

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A. Superset Deadlift 2-2-2-2-2 Skill Work Handstands B. With a 15 minute clock: Run 800M Then, perform an AMRAP in remaining time: 6 Box Jump 24/20" 6 Pull Up 6 Dumbbell Snatch, alternating 50/35LB Wear a 20LB…

WOD 4.25.22

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A. Superset Overhad Squat 3-3-3-3-3 L-Sit 5 x 20 Seconds B. For time: 15-12-9-6-3 reps of: Power Clean 52/35KG Push Up Front Squat 52/35KG Push Up

WOD 4.24.22

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A. Push Jerk 5-5-5-5-5 B. For time: 30-20-10 reps of: Right Arm Suitcase Deadlift Left Arm Russian Kettlebell Swing Sumo Deadlift High Pull Right Arm Russian Kettlebel Swing Left Arm Suitcase Deadlift Perform with…

WOD 4.23.22

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A. Work up to a heavy Power Clean B. 5 rounds for time: 12 Lateral Burpee Over Bar 12 Pull Up 12 Power Clean 52/35KG Rest 2 minutes between rounds.

WOD 4.22.22

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 "Blake" 4 rounds for time: 100FT Overhead Lunge 20/10KG 30 Box Jump 24/20" 20 Wall Ball 20/14LB, 10/9FT 10 Handstand Push Up

WOD 4.21.22

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A. Superset Shoulder Press 5-5-5-5-5 Hip Extension 5 x 10-25 reps B. For time: 100 Double Under 20 Dumbbell Snatch 70/50LB 75 Double Under 15 Dumbbell Snatch 50 Double Under 10 Dumbbell Snatch

New to CrossFit? Start with Foundations

Signing up for a Foundations package at The Cave is a great way to get you started on your fitness journey. Foundations: 5 one-hour private sessions with one of our CrossFit coaches, and 5 group CrossFit classes.  We designed this package…

WOD 4.20.22

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A. Snatch Balance 3-3-2-2-1-1-1 B. As many rounds as possible in 8 minutes: 5 Hang Squat Clean 61/43KG 10 Toes to Bar

WOD 4.19.22

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A. Every 30 seconds for 20 rounds: 1 Snatch Pull @ 1RM Snatch B. 3 rounds for max reps: In 3 minutes, perform: 30/21 Calorie Row 15 Ring Dip Max Rep Lateral Burpee Over Rower Rest 3 minutes between rounds. …