WOD 4.21.2025

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A. For Load and Quality Every 2:00 x 7 Rounds 3 Bench Press @ 3/4 Bodyweight 10 Pike Leg Lift B. For Time Buy In: 400M Run 5 Rounds 1 Rope Climb 10 Deadlift 70/47KG 1 Rope Climb Cash Out: 400M Run …

WOD 4.20.2025

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A. For Rounds and Reps 4 x 3:00 AMRAP 6 Push Up 8 Kettlebell Swing 1.5/1P 10 Air Squat – 1:00 Rest Between Rounds B. For Skill and Quality E2MOM x 5 Rounds 30 Double Under 1-5 Strict Ring Muscle-up – Ring Muscle-up…

WOD 4.19.2025

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A. For Reps CrossFit Games Open 15.4 As Many Reps As Possible In 8:00 Of... 3 Handstand Push-up 3 Clean 84/56 6 Handstand Push-up 3 Clean 9 Handstand Push-up 3 Clean 12 Handstand Push-up 6 Clean 15 Handstand Push-up 6…

WOD 4.18.2025

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A. For Time 3 Rounds 20 Single Dumbbell Reverse Lunge 50/35# 20 Burpee 200M Double Dumbbell Farmer Carry 50/35# B. For Load Strict Press 4-4-4-4-4+  

KNO - Fort Night

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Want a date night? Drop your child off with us at The Cave for dinner, recreational gym play, obstacle courses, movies, and more! When? Saturday, April 26, 2025 Time? 4:30 p.m. - 9:00 p.m. Ages: 5-12 years old Activities: Games, gymnastics,…

WOD 4.17.2025

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A. For Time 5 Rounds 15 Toes-to-Bar 20 Box Jump 24/20" B. For Load and Qualitiy Alternating EMOM x 14 Minutes Minute 1 | 3 Weighted Pull-up MInute 2 | :30 Plank Hold  

WOD 4.16.2025

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A. For Time "Andi" 100 Hang Power Snatch 100 Push Press 100 Sumo Deadlift High-pull 100 Front Squat – Perform With 29/20kg Barbell 25:00 Minute Time Cap B. For Time 200M Run 400M Run 800M Run 100M Sprint –…

WOD 4.15.2025

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A. Super Set Back Squat 3-3-3-3-3-3-3 Skill Work Double Under and Crossover Jump Rope Practice Handstand Push-up Practice B. For Time 4 Rounds 50 Double Under 15 Back Squat 61/43 50 Single Under Crossover 5 Wall…

WOD 4.14.2025

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A. For Load Clean and Jerk Strength Week 2 Wave 1: 3 @ 72% 2 @ 77% 1 @ 82% Wave 2: 3 @ 77% 2 @ 82% 1 @ 84% Wave 3: 2 @ 82% 1 @ 87% 1 @ 92% B. For Max Reps E2MOM x 5 Rounds 10 Deadlift 84/56 Max Shuttle…

WOD 4.13.2025

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A. For Quality and Load Alternating EMOM x 12:00 Minute 1: 10 Single Arm Dumbbell Bench Press - Arm 1 Minute 2: 10 Single Arm Dumbbell Bench Press - Arm 2 Minute 3: 15 Side Plank Hip Tap - Side 1 Minute 4: 15 Side Plank Hip…