WOD 7.18.24

,
A. For Load 5 Rounds 3 Weighted Pull-up 3 Weighted Dip B. For Time 21-15-9 Reps Of... Pull-up Dumbbell Clean and Jerk - Arm 1 50/35# Dumbbell Clean and Jerk - Arm 2 50/35# – 10 Minute Time Cap 2 Minute Rest,…

WOD 7.17.24

,
B. For Load Clean 5-5-5-4-4-4-4-4 B. For Max Rounds 12 Minute AMRAP 10 Calorie Row 3 Thruster 84/56 12 Calorie Row 3 Thruster 14 Calorie Row 3 Thruster – Add 2 Calories Each Round Until Time Expires …

WOD 7.16.24

,
A. For Quality 3-Part Pull + Push Conditioning EMOM x 6 Rounds 5 Bar Muscle-Up EMOM x 5 Rounds 4 Defecit Handstand Push-up EMOM x 4 Rounds 1 Legless Rope Climb + 1 Rope Climb B. For Time 10-20-30-40-50 Sit-up 100-200-300-400-500M Run –…

KNO - Caveman Night

,
🪨🍖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, July 27, 2024 Time? 4:30 p.m. - 9:00 p.m. Ages: 5-12 years old Dinner: Deli Catering…

WOD 7.15.24

,
A. For Load 1. Snatch Accessory Work Every 2:00 x 5 Rounds 3 Snatch Deadlift + 1 Snatch High Pull 3-5 Minute Rest 2. Snatch Complex Every 2:00 x 5 Rounds 1 Power Snatch + 1 Low Hang Power Snatch + 1 Hang Power Snatch B.…

WOD 7.14.24

,
A. For Completion E4MOM x 5 Rounds 400M Run 2 Legless Rope Climb – Rest Remaining Time – Score Is Slowest Round B. For Max Distance On An 8:00 Clock... 6 Attempts At Max Distance Broad Jump Compare To September…

WOD 7.13.24

,
A. For Load and Quality 4 Rounds 1:00 Kettlebell Front Rack Hold 15 Barbell Good Morning B. Partner Workout For Time 3 Rounds 20 Shoulder-to-Overhead 61/43 60 Walking Lunge 90 Double Under  

WOD 7.12.24

,
A. For Load Deadlift 5-5-5-5-5+ – Max Reps On Last Set B. For Max Rounds 9 Minute AMRAP 12 Sumo Deadlift High Pull 43/29 6 Shuttle Run – 1 shuttle run is 25 ft down/25 ft back.  

WOD 7.11.24

,
A. For Load On A 12:00 Minute Clock, Build To A Heavy... 1 Clean Pull + 1 Low Hang Power Clean + 1 Hang Power Clean Complex B. For Time 3 Rounds 30 Hang Power Clean 52/34 30 Bar Facing Burpee  

WOD 7.10.24

,
A. For Max Rounds And Reps "Mary" 20 Minute AMRAP 5 Handstand Push-up 10 Alternating Pistol 15 Pull-up B. For Load 2 Rounds 10 Close Grip Bench Press 2 Rounds 10 Normal Grip Bench Press 2 Rounds 10 Wide Grip…