Daily WOD



‘Tis the season for fitness, fun and family — and there’s nothing like spending time at the Cove as the holidays come upon us.  We have lots of great events and happenings at the gym over the next month or so and we want everyone to mark their calendars!



  • WEDNESDAY: Regular schedule but NO 7:30PM class.  Sitter coverage 5:30p per usual.
  • THURSDAY (THANKSGIVING DAY):  9am and 10am.  We’ll open the gym for two classes only so you can sweat it out before all of that food!  No sitter coverage.
  • FRIDAY: Noon and 4:30 PM. No sitter coverage.
  • SATURDAY:  Regular schedule. Sitter coverage 9a per usual.
  • SUNDAY:  Regular Open Gym 9a-Noon



These have been a huge hit with parents and kids alike!  It’s a great way to not only bond with your child, but to create healthy habits that will last a lifetime.  As a reminder, these workouts are designed as “partner WODs” where you work out with your child.  If you have more than one child, that’s ok… we can work in teams of three (or feel free to bring another adult partner).  We typically do fun warmups, some skill work, a work out and a game.  While you will get a sweat in, it won’t come with the same “pain cave” feeling of a regular METCON. Ideal ages for our ‘lil beasts is 5 – 10… but if you think your older or younger one will enjoy it, great!  Since it is Partner WOD, you’ll be able to assist (or challenge) your child as appropriate for THEM! If you are uncertain if it’s right for you or your child, just ask!

  • SUNDAY 11/25: Noon
  • SUNDAY 12/2:  Noon
  • SUNDAY 12/9:  Noon



In lieu of the regular 6:30pm class on Friday, December 21st we will be holding our annual Holiday WOD and Potluck.  For those of you who are on the blog awaiting the workout every night at 8p, we CAN tell you that this one will be a “12 Days of Christmas WOD” again.  But if Christmas isn’t your thing, no worries at all.  Consider it a non-denominational celebration of all things CrossFit that just happens to have a rep scheme that follow the pattern of the 12 Days of Christmas.  Like the song, you will complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.  But of course we won’t reveal ALL of it.  The movements will be a secret and taunt you for the next month — just like that wrapped present you’re not allowed to touch until the big day!





6 Rounds for Time:

400/300m Row

10 DBall Over Shoulder

10 Ring Dips

20 Box Jumps

1 Min Rest


*36 min time cap


Fitness  20”/18”, 40/30

Performance/Open  24″/20″, 100/70


P/PP Mods:

Modify row if necessary

Use slam ball instead of larger Dball

Box dips or tricep kick backs (10/side – can do simultaneously)

Sub step overs for box jumps


Coach’s Tip:  Endurance style workout today with a lot of different movements.  Big focus is form on the DBalls.  3 steps- Deadlifts, Lap, Hip & Flip.


Coach Madison with a watchful eye on Dominic…





On the 11th hour of the 11th day of the 11th month of 1918, an armistice, or temporary cessation of hostilities, was declared between the Allied nations and Germany in the First World War, then known as “the Great War.” Commemorated as Armistice Day beginning the following year, November 11th became a legal federal holiday in the United States in 1938. In the aftermath of World War II and the Korean War, Armistice Day became Veterans Day, a holiday dedicated to American veterans of all wars.

We recognize this holiday Mondayy (although technically it is Sunday the 11th).  But today, tomorrow or ANY day…let’s recognize all American servicemen and servicewomen and especially thank our MANY Cove athletes who have served (and are currently serving) this country.  We are forever grateful for what you do.




6 sets:

1 Back Squat (with a 3 Second Pause) + 2 Back Squats (regular speed)

Directly into

10 Jumping Air Squats

*increase weight each set


P/PP Mods:

Option to omit pause

Sub 20 second low squat hold for jumping air squats




EMOM for 10 minutes:

5 Hang Cleans

Max Burpees over the Bar


Fitness: 95/65

Performance: 135/95

Open: 155/105


P/PP Mods:

6 DB hang cleans

Max slam balls OR box burpees


Coach’s Tip:  Pause and regular squats today for the strength portion.  Once done the squats, immediately perform 10 Jump Squats.  Try to jump as high as possible each rep.  For the metcon, athlete’s choice of Hang Power or Hang Squat Cleans.  Should have at least 45 seconds each round for burpees.


Half of Team Danus lifting heavy!


Saturday 11/10/2018



5 Rounds for Time:

5 Ring Muscle ups or 10 pull ups + 5 Dips

20 Wall Balls

400 M run


*25 min time cap


P/PP Mods:

10 ring rows + 5 box dips

Optional unweighted step up or side steps

Sub 350m Row or 15 cal assault bike for run


Coach’s Tip:  Working some of our recent gymnastics skills into a longer endurance workout.  Muscle-Ups shouldn’t take more then 1 min so pick a scale that sticks with the stimulus.


Justin M getting ready to fly!

Friday 11/9/2018



For time:

30 Snatches (divide up)

30 Synchro Sit ups

60/50 Cal Row


30 Snatches (divide up)

30 Synchro Sit ups

90/75 Cal Row


30 Snatches (divide up)

30 Synchro Sit ups

120/100 Cal Row


*30 min time cap


Fitness: 95/65 (75/55)(45/35)

Performance: 135/95 (115/75) (95/65)

Open 135/95 (115/75) (95/65)


P/PP Mods:

DB snatches

Sub slam balls for sit ups


Coach’s Tip:  Descending weight snatches and some synchronized situps as part of the partner WOD.  Pick weights for the snatches that you can do in sets up 5+ reps.


Tracey P. rolling through the snatches

Thursday 11/8/2018



15 min AMRAP:

5 Pullups

10 Push Jerks

15 Box Jumps


Fitness: 95/65

Performance: 135/95

Open: 155/105


P/PP Mods:

Sub ring rows or j-hook rows for pull ups

Jerks off rig or w/ DBs

Sub Russian KB swings for box jumps




Every 2 minutes for 10 minutes:

50 M Suitcase Carry (25 L/25 R)

:20 Side Plank L

:20 Side Plank R

:20 Hollow Hold


P/PP Mods:

Optional modified side planks

Sub :20 cat/cow for Hollow hold


Coach’s Tip:  Start the day off with the metcon and finish with some core work.  Pick a scale for the Pull Ups that you can do unbroken and a weight for the Jerks that you can do unbroken or in 2 sets.


Dan P. on point!

Wednesday 11/7/2018



Take 18 minutes to find a 2 RM Front Squat


P/PP Mods:


Front Squats (optional increase weight)

5 hip rocks between sets https://www.youtube.com/watch?v=lcP8p3mBYfI




6 Rounds for Time:

10 Toes to Bar

10 Alt DB Snatch

10 Alt DB Goblet Step-ups


*12 min time cap


Fitness-  35/25, 20”/18”

Performance-  50/35, 24”/20”

Open-  50/35 Squat Snatch, 24”/20”


P/PP Mods:

Sub seated (L-sit) plate raises for T2B

Optional unweighted lunges or side steps on to 12” box


Coach’s Tip:  We are starting a Front Squat (and Back Squat) cycle.  Get ready to move some heavy weight.  Focus for the metcon will be unbroken sets of movements.


Paul H. looking solid in the Front Squat

Tuesday 11/6/2018



Every 90 seconds for 12 minutes:

1 Power Clean + 2 Hang Cleans (power or squat)


P/PP Mods:

-Every 90 seconds for 12 minutes KB Complex (light KB)

-Single arm russian swing + KB snatch + Windmill (1 complex per side x 2)




5 Rounds for Time:

10 Unbroken Clean & Jerks

20/15 Cals on rower

Rest 2 minutes


**Clean & Jerks must be unbroken.  If you break them up, you MUST take weight off for the next round**


*22 min time cap


Fitness: 95/65 (Hang Clean & Jerks)

Performance: 115/75

Open: 135/95


P/PP Mods:

Sub DBs for barbell clean & jerks


Coach’s Tip:  Let’s work on barbell cycling.  For a beginner or anyone who has trouble getting back to the ground in a safe position please go from the hang.  Clean & Jerks need to be unbroken today so people should choose their weight accordingly.


The early jumping crew getting ready to conquer the doubles on Sunday!




Huge congrats to all those who participated in the Double Under Clinic on Sunday.  We saw some big breakthroughs and significant improvements in form and technique.  Remember, sometimes you have to take a step backwards to correct bad habits – and we promise the adjustments you made (whether shortening a rope or jumping in a new way) will be well worth it in the long run!


Today we start with a new strength cycle – the SQUAT!  We’ll be working towards a new 1 rep back squat and 2 rep front squat.  In addition to building strength, we’ll be working on mobility, form and overall making those lifts better.  For the next 8 to 10 weeks, you can expect to be squatting on Mondays and Thursdays!




Take 18 minutes to find a find a 1 RM Back Squat




3 Rounds for Time:

30 Med Ball Squat Cleans

15 Burpees

50 Double Unders


*13 min time cap


Fitness- 14/10

Performance/Open-  20/14


Coach’s Tip:  We are starting a Back Squat (and Front Squat) cycle.  Get ready to move some big weight.  For the metcon, Double Unders should be feeling smooth if you hit the clinic this past Sunday.


Lue with the Monday Mindset!

Jump Rope Clinic Sunday!



Attention jump rope clinic participants!  A reminder that we will have three sessions on Sunday: at 9, 10 and 11am (for Novice, Intermediate and Proficient, respectively).  If you have your own rope, bring it!  If you are coming to the 9am, we will be there by 8:30 for sizing recommendations!  And we’ll have 10 minutes before the 10 and 11 to look at your sizing too if you need help.  So excited to see some great breakthroughs!  For anyone looking to do Open Gym, you are still welcome to come, but music might be turned off at times for the clinic!

Saturday 11/3/2018



Every 90 Seconds for 12 minutes:

1 Power Snatch + 1 Snatch from Below the Knee + 1 Snatch from Above the Knee


P/PP Mods:

Athlete’s Choice – conditioning or strength:

Tabata Bike

Rest 2 minutes

Tabata Row


6 barbell sumo deadlifts + 5x Is / Ys / Ts

Every 90 seconds




For time:


Power Snatch

Bar Facing Burpee


*12 min time cap


Fitness: 75/55

Performance: 95/65

Open: 115/75


P/PP Mods:

Sub DB or KB snatch

Sub slam ball + step over for burpees


Coach’s Tip:  Some great Olympic lifting technique work followed by a tricky couplet.  Use the strength work to hammer home the technique so you can focus more on pacing during the metcon.


Saturdays are for Snatches