WOD 11.27.23

,
A. Alternating 1:30 x 10 Rounds Odd Rounds: 5 Good Morning 21X1 Even Rounds: Toes-to-Bar Prep and Progressions; Pullover Practice and Progressions B. For Time 21-15- 9 Reps Of Sumo Deadlift Highpull 52/34 Toes-to-Bar…

WOD 11.26.23

,
A. Super Set Alternating Every 1:30 x 10 Rounds Odd Rounds: 3 Bench Press Even Rounds: Wall Walk Prep and Progression B. For Time* 30 Alternating Dumbbell Snatch 10 Wall Walk 30 Alternating Dumbbell Snatch 10 Wall…

WOD 11.25.23

,
A. Super Set Backwards Sled Drag 5 x 20M (increase load each round as appropriate) Skill Work Bar Muscle-up Prep and Progression B. 5 Rounds For Max Reps On A 3:00 Minute Clock, Perform: 20 Bar Facing Burpee 20 Wall Ball…

WOD 11.24.23

,
A1. "Repentance" 3 rounds for time: 400M Run 10 Squat Clean 35/25KG 10 Ring Dip A2. "Atonement" 3 rounds of time: 600M Run 20 Squat Clean 40/27KG 20 Ring Dip A3. "Redemption" 3 rounds for time: 800M Run 30 Squat Clean…

WOD 11.23.23

,
🦃 Happy Thanksgiving Cave Family! Partner Workout 20 Minute AMRAP 100 Calorie Row 50 Kettlebell Swing 2P/1.5P 400M Kettlebell Farmers Carry 2P/1.5P Split Reps Evenly Between Partners  

WOD 11.22.23

,
A. Super Set Alternating Every 1:30 x 10 Rounds Even Rounds: 3 Deadlift Odd Rounds: Handstand Push-up Practice + Progressions B. 10 Minute AMRAP 7 Handstand Push-up 7 Deadlift 102/70  

WOD 11.21.23

,
"Michael" For Time* 3 Rounds 800M Run 50 Back Extensions 50 Sit-ups In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28. With heavy hearts we offer our prayers and condolences…

WOD 11.20.23

,
A. EMOM x 12 Rounds 1 Hang Power Clean B. For Time* 100 Push-up Every Minute On The Minute, Including 0:00, Row 100M *10 Minute Time Cap C. For Time (Start 5 Minutes After Part B)* 30 Strict Pull-up 8 minute…

WOD 11.19.23

,
A. Super Set Sled Push 5 x 20M Weighted Hip Extension 5 x 8-10 Reps B. AMRAP 5: 30 Double Under 10 Burpee – Rest 5:00 – AMRAP 5: 30 Double Under 10 Alternating Pistols  

WOD 11.18.23

,
A. Super Set Sandbag Complex 5-4-3-2-1 (Sandbag Over Shoulder + Sandbag Squat) Skill Work Pull-up Prep and Progression B. "Fran" 21-15-9 Reps Of: Thruster 43/29 Pull-up 10 Minute Time Cap