WOD 1.3.2025

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A. For Load On A 10 Minute Clock, Build To A Heavy... 3-Rep Push Press B. For Time 5 Rounds 50 Double Under 10 Thruster 43/29  

WOD 1.2.2025

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For Load CrossFit Total 1RM Back Squat 1RM Shoulder Press 1RM Deadlift – 10:00 MInutes Each Lift – Compare August 26, 2024  

WOD 12.31.24

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Partner Workout 20 Minute AMRAP 24 Box Jump Over 24/20" 24 Power Snatch 43/29 24 Overhead Squat 43/29 24 Knee-to-Elbow 24 Calorie Any Machine  

WOD 12.30.24

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For Rounds and Reps 4 x 4:00 ARMAP 3 Hang Power Clean 6 Shoulder-to-Overhead 9 Lateral Burpee-over-Bar 12 Pull-up – Rest 2:00 between rounds. – Perform w/61/43kg Barbell  

WOD 12.29.24

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A. Super Set Skill Work Alternating EMOM x 10 Minutes (10 Rounds) Min 1 | 1/1 Turkish Get-up Min 2 | :30s Handstand Hold A. For Max Calories EMOM 5: :35 Max Calorie Any Machine EMOM 5: :40 Max Calorie Any Machine EMOM…

WOD 12.28.24

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A. For Load EMOM x 8 Minutes (8 Rounds) 1 Deadlift B. For Rounds and Reps 8 Minute AMRAP 2 Wall Walk 2 Deadlift 143/93  

WOD 12.27.24

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A. Alternating EMOM x 8 Minutes (8 Rounds) RX: Minute 1 | 4-6 Bar Muscle-up Minute 2 | :30s Hollow Hold Intermediate Minute 1 | 5-7 Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, or Kipping Pull-ups Minute 2 | : :30s Hollow…

WOD 12.26.24

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A. For Load Back Rack Lunge 2-2-2-2-2-2-2 B. For Time 2 Rounds 50 Alternating Dumbbell Snatch 50/35# 50 Wall Ball 20/14#, 10/9'  

WOD 12.24.24

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Reminder - Morning Classes Only (5:15, 6:15, 7:15, 9:00, 10:00AM) A. For Load and Quality 5 Rounds 100' Double KB or DB Farmer Carry 100' Double KB or DB Overhead Carry 1:00 Heavy Object Hold At Chest – Rest 2:00 between…

Holiday Hours

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Hi Cave Community, 2024 Holiday Hours It's getting close to that most wonderful time of the year. The Cave will be closed from Christmas Day, Wednesday, December 25, through New Year’s Day, Monday, January 1. There will be no…