WOD 7.9.24

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A. For Time 8 Rounds 300M Row :30s Rest Between Rounds B. For Load Back Squat 5-5-5-5-5 Lift Every 3 Minutes  

WOD 7.8.24

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A. For Load Clean 5-5-5-5-4-4-4 B. For Time 6 Rounds 10 Dumbbell Burpee Deadlift 50/35# 10 Box Jump 30/24"  

WOD 7.7.24

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A. For Load and Quality 10 Rounds 20M Sled Push 20M Tire Drag 43/29 Recommended Weight On Sled And Tire Rest 1:00 Between Rounds B. For Max Rounds 15 Minute AMRAP 20 Calorie Row 15 Dumbbell Push Press 50/35# 10…

WOD 7.6.24

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A. For Load On A 10:00 Minute Clock, Build To A Heavy... 1 Squat Clean + 2 Front Squat Complex B. For Time 3 Rounds 400M Run 100 Double Under 10 Front Squat 102/70  

WOD 7.5.24

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A. Skill Work EMOM x 10 Minutes Minute 1: :30s Strict Toes-to-Bar Minute 2: 5 Strict Ring Dip B. For Max Rounds 12 Minute AMRAP 20 Farmer Carry Walking Lunge 50/35# 20 Burpee To 6" Target  

WOD 7.4.24

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A. For Time "Morrison" 50-40-30-20-10 Reps Of: Wall Ball 20/14#, 10/9' Box Jump 24/20" Kettlebell Swing 1.5/1P Compare To July 4, 2023 Reminder 9AM and 10AM Class Only  

WOD 7.3.24

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A. 20 Minutes To Establish... Max Meters On Any Equipment Re-test From June 2, 2024 B. For Time 6 Rounds 10 Pull-up 12 Push-up 16 Alternating Dumbbell Snatch 508/35#  

KNO - Element Bender 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, July 13, 2024 Time? 4:30 p.m. - 9:00 p.m. Ages: 5-12 years old Dinner: Costco Pizza Arts…

WOD 7.2.24

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A. For Time and Load 400M Back Rack Barbell Carry @ Bodyweight or 400 Yoke Carry B. For Load and Distance On An 18:00 Minute Clock: 12:00 To Establish A Heavy 5-rep Bench Press Rest 3:00 3:00 To Establish Max…

WOD 6.30.24

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  A. For Quality On A 10:00 Clock... :30 Pistol Squat Practice :30 Rest – Increase in skill difficulty if possible. – Perform no more than 6 pistol per minute; advanced athletes can add load if desired. B. For…