Saturday 6/8/2019 — Crossfitcove

Saturday 6/8/2019

Hey Covies!  We have had some recent posts about CrossFit competitions and events so we just wanted to put together a small list of events we know are great and challenging.  Competitions are meant to be fun and can be an opportunity to put your skills to the test!  Let us know if you have any questions about any of them or competitions in general.

Annapolis Cup 2019– 7/20 (Annapolis, MD)

-4-person coed competition- MMFF

-Scaled, Rx divisions

The Syndicate Series– 8/17 (Columbia, MD)

-partner competition- M/M, F/F, M/F

-outdoors, no Olympic lifts or high skill gymnastics movements

Charm City Throwdown – 9/14 (Baltimore, MD)

-partner competition- M/M, F/F, or M/F

-Scaled, Rx, Masters (35+), teen divisions

Delmarva Fitness Classic– 11/9-11/10 (2 days) (Salisbury, MD)

-coed partners

-Scaled, Rx, Masters (45+) divisions




For time:

21-15-9 reps each of-



BW Lunges (x2 reps or 21-15-9 on each leg)


Time Cap: 15 min


Fx: Ring Row, Seated DB Press

P/O: As written




5 rounds for Quality-

4 strict pullups (on last rep, hold for 5 sec w/ chin over bar)

:30 inverted hold


Options: hold against wall, hold in a pike on a box, freestanding


Coach’s Tip:  ALL bodyweight and gymnastics today so come ready to work on some weaknesses!

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