WOD 2.26.24

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A. For Quality Alternating EMOM x 14 Rounds Odd Rounds: :30 Dumbbell Z-press Even Rounds: 3 Wall Walk B. For Max Reps E2MOM x 4 Rounds 12 Calorie Row 24 Double Under Max Rep Wall Ball In Remaining Time 20/14#, 10/9' 2…

WOD 2.25.24

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A. For Load Bench Press 5-5-5-5-5 Weighted Dip 3-3-3-3-3 B. 12 Minute AMRAP 10 Toes-to-Bar 12 Russian Kettlebell Swing 2P/1.5P 200M Run  

WOD 2.24.24

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Partner Workout 5 Rounds For Time 20 Pull-up 30 Wall Ball 20/14#, 10/9' 400M Run Divide Pull-up and Wall Ball Evenly, Run Together  

WOD 2.23.24

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A. GIant Set 4 Rounds For Load and Quality 10 Kettlebell Snatch / arm 15 GHD Sit-up 10 Kettlebell Walking Overhead Lunge / arm Increase Load On Snatch And Lunges Each Round As Appropriate B. For Time 4-8-12-16-20-24…

The Open - CrossFit Games 2024

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Hi there Cave Community, The 2024 CrossFit Open kicks off Thursday, February 29, 2024! It's an event many CrossFit Athletes look forward to, and we know you all do as well. The Open registration begins January 9, 2024. Open Kickoff…

WOD 2.22.24

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A. Super Set Snatch 5-5-3-3-1-1 Skill Work Muscle-up Practice + Progression (Bar + Ring) B. For Time 15-12-9 Reps Of: Bar Muscle-up Overhead Squat 61/43 -- Rest 5 mins -- 12-9-6 reps of: Ring Muscle-up Overhead…

WOD 2.21.24

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A. Super Set Clean 5-5-4-4-4-3-3 Skill Work Pistol and Handstand Push-up and Progression B. 10 Minute AMRAP 4 Handstand Push-up 8 Knees-to-Elbow 12 Alternating Pistol Squat  

WOD 2.20.24

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A. For Load E3MOM x 5 Rounds Back Squat 20X1 10-8-8-6-6 B. For Max Calories E2MOM x 4 Rounds 6 Box Jump 30/24 12 Push-up Max Calorie Row 2 Minute Rest Between Rounds  

WOD 2.19.24

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A. On A 15 Minute Clock, Build To A Heavy... 3-Rep Push Press B. 5 Rounds For Time 50 Double Under 10 Thruster 61/43  

WOD 2.18.24

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A. EMOM x 12 Rounds EMOM 12: Min. 1 | :30 Wall Walk Min. 2 | :30 Box Jump 24/20 Min. 3 | :30 Calorie Row, Ski, or Bike, 100M Run B. 5 Rounds For Time 2 Rope Climb 10 Devils Press 35/20# 2 Rope Climb 2 Minute Rest…