WOD 1.4.22

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"Zeus" 3 rounds for time: 30 Wall Ball 30 Sumo Deadlift High Pull 34/25KG 30 Box Jump 24/20" 30 Push Press 34/25KG 30 Calorie Row 30 Push Up 10 Back Squat @ bodyweight

WOD 1.3.22

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"Barn Burner" Part 1 - AMRAP 3:00: 50 Double-Unders, 21 Bar-Facing Burpees Max Power Cleans (50 / 35 kg) Rest 3:00 Part 2 - AMRAP 3:00: 50 Double-Unders, 18 Bar-Facing Burpees Max Power Cleans (60 / 40 kg) Rest 3:00 Part 3…

WOD 1.2.22

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A. Superset Back Squat 3-3-3-3-3 Skill Work Kipping/Bar Muscle Up B. For time: 21 Thruster 52/35KG 9 Bar Muscle Up 15 Thruster 15 Chest to Bar Pull Up 9 Thruster 21 Pull Up Compare to January 2, 2020. …

WOD 12.30.21

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30 rounds for time: 1 Deadlift 125/84KG 3 Burpee 5 Wall Ball 20/14LB, 10/9FT 30 minute time cap.

WOD 12.29.21

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A. Work up to a heavy Snatch B. As many rounds as possible in 15 minutes: 50 Double Under 30 Box Jump 24/20" 10 Hang Power Snatch 52/35KG

WOD 12.28.21

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"Bulger" 10 rounds for time: 150M Run 7 Chest to Bar Pull Up 7 Front Squat 61/43KG 7 Handstand Push Up

WOD 12.24.21

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A. Superset Bench Press 3-3-3-3-3 Hip Extension 10-10-10-10-10 B. For time: 10-9-8-7-6-5-4-3-2-1 reps of: Deadlift 102/70KG 1-2-3-4-5-6-7-8-9-10 reps of: Handstand Push Up Compare to Dec 19, 2019.

13th Annual Epic Bridge Run

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You're welcomed to the 13th Annual Epic Bridge Run with The Cave! Start off the New Year right by performing a series of challenging workouts on both sides of the Golden Gate Bridge. This is the 13th Annual Epic Bridge Run, and like the previous…

WOD 12.23.21

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"Twelve Days of Christmas" 1 Bear Complex 2 Squat Snatch 3 Overhead Squat 4 Hang Power Snatch 5 Snatch Grip Deadlift 6 Burpee Over Bar 7 Deadlift 8 Hang Power Clean 9 Front Squat 10 Shoulder to Overhead 11 Squat Clean & Jerk 12…

WOD 12.22.21

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  A. 5 rounds for load and quality: 30 Second Ring Support 30 Second Rest 30 Second Back Squat Hold 30 Second Rest B. For time: 5 Rope Climb 5 Wall Walk Up 50 Abmat Sit Up 4 Rope Climb 4 Wall Walk Up 40 Abmat Sit…