
WOD 4.27.22
CrossFit, WOD
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
CrossFit, WOD
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
CrossFit, WOD
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
CrossFit, WOD
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
CrossFit, WOD
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
CrossFit, WOD "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
CrossFit, WOD
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
Events
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
CrossFit, WOD
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
CrossFit, WOD
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.
…