WOD 11.10.24

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A. Super Set Deadlift 10-10-10-10-10 Skill Work Rope Climb Practice and Progression A. For Rounds and Reps 12 Mninute AMRAP 12 Strict Ring Dip 3 Rope Climb  

WOD 11.9.24

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For Total Reps 2 Rounds 3 Minute AMRAP 400M Run Max Rep Dumbbell Hang Power Clean In Remaining Time 3 Minute AMRAP 300M Run Max Rep Dumbbell Front Squat In Remaining Time 3 Minute AMRAP 200M Run Max Rep Dumbbell Thruster In…

WOD 11.8.24

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A. For Load Snatch Complex Part 1: EMOM x 5 Minutes 3 High Hang Muscle Snatch Part 2: E2MOM x 6 Minutes 2 High Hang Snatch @ 60% Part 3: E2MOM x 6 Minutes 1 Hang Snatch @ 65% B. For Time "CrossFit Games Open 20.1" 10…

WOD 11.7.24

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A. For Load 6 Rounds 100' Mixed Grip Carry :45s Weighted Wall Sit B. For Max Reps 4 Rounds 1:00 Kettlebell Swing 1.5/1P 1:00 Double Under 1:00 Pull-up 1:00 Rest  

WOD 11.6.24

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A. Super Set 3 Rounds Weighted Strict Bar Dip @ 20X0 10-10-10 Straddle Plate Front Raise @ 20X0 10-10-10 Weight Plate Turkish Sit Up @ 20X0 10-10-10 B. For Time 3 Rounds 400M Run 20 DB Farmer Carry Walking…

WOD 11.5.24

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A. For Load Clean Complex Part 1: E2MOM x 6 Minutes 3 High Hang Clean + 1 Jerk @ 50% Part 2: E2MOM x 6 Minutes 1 High Hang Clean + 1 Hang Clean + 1 Jerk @ 55% Part 3: E2MOM x 6 Minutes 1 Hang Clean + 1 Clean + 1 Jerk…

WOD 11.4.24

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A. For Load Super Set Weighted Pull-up 5-5-5-5-5 Dumbbell Pullover 10-10-10-10-10 B. For Max Rounds and Reps 7 Minute AMRAP 10 Box Jump 24/20" 3 Bar Muscle-up  

KNO - Parkour 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, November 9, 2024 Time? 4:30 p.m. - 9:00 p.m. Ages: 5-12 years old Dinner: Pinwheel Sandwhiches…

WOD 11.3.24

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For Max Calories E4MOM x 5 Rounds 30 Russian Kettlebell Swing 1.5/1P Max Calorie Row In Remaining Time – Rest 1:00 Between Rounds – Score Is Total Calories Across The 5 Rounds  

WOD 11.2.24

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A. For Time 3 Rounds 15 Push Press 61/43 15 Toes-to-Bar 10:00 Minute Time Cap B. For Load On A 10:00 Clock, Establish A Heavy... 3-rep Push Press