Daily WOD



Our goal at the Cove has always been to service athletes at all levels.  A big part of that is adapting our programming as our athletes evolve.  Last year we introduced Fitness as a programming track with specific scales or medications that provided guidance for those athletes looking to get fit, but not as focused on the Open or approaching their CrossFit experience as a “sport”.  We’d argue this has been an amazing success as our FX athletes continue to flourish by getting stronger, building their engines and well, looking better naked.  We also recently added the Pregnancy/Post Partum  (P/PP) track for those expecting and new moms who are looking to optimize their health as their bodies change dramatically.  Being more overt and giving more guidance with how to get the intended stimulus for every level of athlete is something we not only take great care to do, but get very excited about.

As our competitive athletes continue to grow, we have created more differentiation in programming as well.  We’ve added the competitor’s class on Saturdays and provide accessory programing for those athletes looking to get more out of their  training every day of the week.  This too, has been met with overwhelming positive response — and with incredibly positive results (!) for so many of our athletes.

Now, we are focused on further challenging ALL of you as athletes.  We are asking you to find the intended stimulus for each workout by creating even more differentiation for each track when it is called for.  You’ll see more aggressive time caps (yes, there are some that most won’t hit! That’s intentional no matter the track!) and even further distinction in movements.  For example you might see Pull-Ups, Chest to Bars and Muscle Ups as differentiators for the three tracks.  And this week we saw both an AGGRESSIVE time cap and a HEAVY option for the benchmark WOD “Nancy”.  Variation of movements to keep things fresh, to further overall conditioning and doing so in the most effective manner for each track is where we are squarely focused right now.  We hope you are starting to feel the differences in the programming already and we would love your feedback as you have it.

Making this the BEST HOUR OF YOUR DAY is something we take very seriously.  And we want to do everything in our power to deliver that.  Please feel reach out to us if you have questions or comments — we love hearing from you!





6 Strict HSPU or 10 Strict HSPU from a box

12 Standing DB Strict Press

12 Standing DB Push Press





Ring Push up hold :20 at the top then :10 at 90 Degrees then :10 at the bottom (do not touch the ground)

15 Elevated Push ups (use barbell)

15 DB Floor Press




**try to cycle through everything quickly then take a rest after each round.  This should feel like a burn out set each time you go through the cycle.




12 min AMRAP

1200 M/1000 M Row buy-in followed by AMRAP of:

“Supersonic Cindy”

5 Pull Ups

7 Push Ups

10 Air Squats


Open: Chest to Bar


 Coach’s Tip:   Should be a fun one to move through after getting some serious work done on the shoulders!  Hold yourself accountable for good positions during the HSPU/PU work (the coaches will be on you!) and the METCON should be FAST.  With the remaining time after the run, you should be able to move quickly through each movement (unbroken or with little rest between).  This is a SPRINT.  If you cannot do sets of 5 pull ups or 7 push ups without taking long rests between reps, you should scale the movements to allow you to move with greater speed.



Arthur vs. Tire.  The tire doesn’t have a chance…




NO YOGA today but come on in and make up a missed WOD, mobilize or just hang out!  We are taking a break from yoga for a few weeks as attendance has been so light due to summer.  Hang tight for future dates!



Happy belated birthday to this young lady!  



Minute 0 – 7:00


5 Bar Muscle Ups/10 Pull Ups

20 Sit Ups



10 Ring Rows

20 Slam Balls


* 1 min rest *


Minute 8:00 – 14:00


400M Farmers Walk, KB or DB switch when you want to


P/PP:  Modify distance if needed


* 1 min rest *


Minute 15:00 – 22:00


10 KB Swings

20 Sit ups


Fitness-  35/26

Performance-  53/35

Open-  70/53


Russian Swings

10 / side 90/90 lifts https://www.youtube.com/watch?v=8ncgUfikRLw


 Coach’s Tip: Fun Saturday workout with a few moving parts.  Notice the planned minute rest before each switch.  Two 7 min AMRAPs and a 6 minutes window for the 400m Suitcase Carry with 1-arm.  Don’t count that part as a rest, it gets tough!  Switch arms as needed.


Joe D. with the look of determination on the erg…



4 Sets:

8 Hip Extensions on GHD

8 Overhand Grip Bentover Barbell Row


P/PP: Sub weighted glute bridges for GHDs




For time:

50 Power Cleans

150 Synchronized Air Squats

50 Hanging Power Cleans


*18 min time cap


Fitness: 95/65

Performance: 135/95

Open: 155/105


First set sub DB cleans, modify volume (and go from hang) as necessary

Second set sub Russian KB swings


 Coach’s Tip: A different take on a Partner WOD today. Starting with a little individual skill work to keep with our DL cycle.  Then jumping into a clean and squat partner WOD.  Legs might be feeling it after Nancy, but air squats should be OK.


Fridays are made for Partners.  Bring on the synchronized CrossFit!




Take 10 minutes to find a heavy Overhead Squat from the ground



Off rack, 4/4/4/4 rep scheme

No breath holding or bracing





5 Rounds for time:

400 M Run

15 OHS


*20 minute time cap*

Fitness: 70/53 (goblet squats)

Performance: 95/65

Open: 115/75 (heavy Nancy)


Modify run distance or sub 2 minute assault bike

OHS off rack (modify volume if necessary)

*Can also scale back to 4 rounds with built in rest after each round, depending on how you are feeling that day




For 5 minutes

:20 Seconds hollow hold

:20 Seconds flutter kick

:20 rest



Sub 20 seconds of controlled plate raises (hold plate out in front so you can see through the hole) with straight arms, bring plate to OH position, keeping ribs stacked over hips

20 second farmer hold (heavy KBs)


 Coach’s Tip: Nancy today!  Last time we did this was in 2016.  The strength portion should get you super warm for the metcon and that weight should feel very light.  Focus on your stability and balance during the Overhead Squats as opposed to trying to do them quickly.  Finishing up the day with a little core work getting everyone ready for the Pool WOD.


She’s BAAAAACK!  Liz B. is back at it after baby Annie and fierce as ever!

Wednesday Wins! Krissy O.!


“Celebrate your small successes”

Today we celebrate the successes, both big and small, of Krissy O!  She has always been a consistent and solid athlete, but recently has made gains that most would dream of.  But as they say, with hard work and perseverance, dreams CAN come true.

The odds have been stacked against her since day one.  She was born with twisted femurs and had major surgery when she was 10 years old to correct the issues.  In a body cast for two months, she had to relearn movement and rebuild every bit of strength she lost.  Throughout her early years, swimming was the one thing her body tolerated. Having been told she may never walk, not only overcoming it, but also succeeding as a competitive athlete, was a tremendous win.  And while she relished in her victories, by 18 she was burned out.

She joined the YMCA after college and at age 25 was determined to run a half marathon.  Through consistency and focus, she ran and completed the Baltimore Half Marathon.  Then she dabbled with sprint triathlons and hit a few more half marathons after that.  She was proving everyone wrong and seeing successes she never thought she’d have.  But she still lacked the strength piece she knew she needed and landed herself in kettlebell classes and started from the ground up.  “I couldn’t even do a push up.  My trainer had to pull me up with bands.  I knew I was out of shape.  But knew I had to start somewhere. “  And she found success there too. “I remember my first strict chin up.  I was jumping around so happy when it happened.

Krissy doesn’t find success just because of her work ethic.  It’s because she sets CLEAR AND MEASUREABLE GOALS and holds herself accountable to them. “You HAVE to write them down.  I keep a notebook in my gym bag and write everything down.  Oh, and I’m a book nerd so my goal is read 12 books this year (I’m already on 11 and its only July).”

Two years ago she had a goal to start CrossFit and made it her birthday present to herself.  “I started at another area gym, but needed one with childcare and made her way to the Cove.  Mattie, Brent and I worked out together at our old gym.  We were supposed to be on the same team for the Open, but we all came her together.”  That made for an easier transition to a new box, but by no means did it make any of the hard work she put in ‘easy’.  “It takes me a long time to grasp concepts; or seemingly longer than the people I see around me.  So I know it will take a lot of effort and I have to be patient.”

She also makes the time.  Arguably no one is more time starved than she is.  She’s up at 4:30am and at work by 6.  She works full time, has three kids (who all play sports) and works out 4-5 times a week.  “I hear people at work talk about how out of shape they are (and we have free gyms!).  It drives me crazy.  People know that I’m a direct person so I tell them, ‘if I have time to work full time, meal prep, take my kids to sports, and workout – you can too”.

In the last few months she’s spent a lot of effort dialing in the nutrition piece of the puzzle.  “In January I did the Whole 30 Challenge set a goal to start macro counting for 45 days after that.  I started with Brittany (FLEX) in March.  I’ve dropped 16 lbs and I just feel so much better.  And with that comes confidence.  And I’m seeing the results not just on scale but with my workouts too.  I’m hitting goals more quickly.”  In the past she’d see incremental improvements over several months, and now it can be seen over several classes.  “And I’m now in the best shape I’ve been in years.  This summer was the first time I’ve worn a two-piece in 10 years. “

While she’ll admit macro counting was hard at first, she’s got it down now.  “At work there are so many temptations too.  Donuts, pizza, candy – are all easy to find.  And for birthdays my Chief brings in your favorite thing to eat as a treat.  Most people do cake or cookies, but this year she came in with veggies and a bowl of fruit for me. She said ‘normally people want cakes and sweets.  But today is about you, not us.”

So what’s on her goal list?  “My first workout was half Murph.  Well, a SUPER SCALED half Murph (laughing).  Push-ups on a high box and tons of bands. This year I want to do full Murph with my bodyweight.”  And she’s well on her way.  “Last summer I worked with Coach John and my goal was 1 kipping pull up.  Last week I did a workout and did 60.  I got time-capped on that workout, but I did all 60.  I don’t focus on the fact that I was time capped; rather the fact that I did 60 pull-ups was the victory.  I mean, holy crap!  I just did 60 pull-ups!  That’s the one thing I’ve learned to do — celebrate your small successes.   Now it’s about getting more proficient.”

And for this busy mom of three (whom are often in tow), this place is her sanity.  “I can reason with my kids now.  We tell them we do so much for them and now I need need to do something for me. This is my hour and I need it. I’m constantly telling people this is what energizes me and makes me whole again.  I’m incredibly introverted.  I spend my whole day, starting at 4:30a focused on other people and I spend most of the day talking.  I sit in an open environment, with a big group of people and we talk all day.  Meetings. Desk conversations.  I have zero personal space.  And absolutely no personal time.    The Cove is an investment in me.  People tell me they can’t believe I spend so much every month on fitness, but for me that’s a small price to pay for my sanity.”

There’s been a mental shift for Krissy too.  Being an introvert and not liking attention, “ I used to hate to come in last in any workout. Not that I’m embarrassed to come in last, but I’m embarrassed to be the center of attention and have people cheering for me.  So I used to scale my weight because I didn’t want to be that that last one standing.  But now I go with what I know I should do and know that I can pull the weight off.  I actually used this as a lesson to my kids recently.  Annie told me that she is last a lot in swimming I told her ‘I’m last all the time at the gym. All I care is that you push yourself to be your best and put your best foot forward’.


Once I heard her say to someone ‘I want to be strong like my mom’.  I always tell her ‘you can do whatever you want and break the glass ceiling if you put your mind to it’.”  And that’s what Krissy does every day when she steps in the Cove.  She puts forth her best every time and is doing things she never thought possible. Her coach’s see it.  Her fellow athletes see it.  And most importantly her family sees it.  Keep setting the goals Krissy.  And keep crushing them too!






5 x 3

*same weight across

 Fitness: During extra time perform rounds of this with an empty barbell:

5 Good mornings, 10 empty barbell Lunges, :30 second high plank, rest



No bracing / breath holding. OH grip, no mixed grip – really focus on posterior chain, engage glutes + hamstrings and lats during set up. If necessary, you can pull sumo versus conventional to accommodate for belly. Then, modified accessory work.  Avoid high plank to prevent belly coning / excess pressure in core – focus on side planks instead




5 Rounds:

____ Doubles

12 Single Arm DB Hang Clean and Jerk (6 on the right, 6 on the left)


Rest 1 minute 


5 Rounds:

____ Doubles

15 Sit ups


*14 minute Time Cap


Fitness: 20 doubles/40 Singles

Performance: 30 Doubles

Open: 40 Doubles


If still jumping with no pressure or leaking, can modify volume and / or sub singles OR sub 2x volume of battle ropes.

**** Coach Maria’s Words of Advice: If you are in your second trimester, it’s really time to start considering WHY you are still jumping rope. This is the time to shift to a risk versus reward mindset – is it worth the risk of potentially damaging your pelvic floor to continue jumping during a WOD? In my opinion, no. Will you ‘lose’ your skill? No. It may not come back immediately, but the school of thought that ‘if you lose it you will lose it’ is not completely accurate – just be mindful during this time, the skill will return once you have recovered postpartum. What will be challenging, however, is trying to get the skill ‘back’ if you have done damage to the pelvic floor – that will result in a longer recovery process, likely with physical therapy.

DB Clean and jerks are great! Focus on keeping ribs stacked, use hips and shrug shoulders to get weight into the front rack position, avoid ‘swinging’ the weight


 Coach’s Tip: Trying our Fitness add on for the strength work today.  It is getting them some strength work and some more focus on movement patterns and core development.  Focus on working with some heavy weight for the Deadlifts but as always, form over weight.


Krissy flying through the air with the greatest of ease…

Tuesday, July 17th 2018



Every 2 minutes for 10 minutes:

5 Back Squats

*same weight across


P/PP:  No breath holding / bracing. Focus on inhale on the way down, exhale on the way up.




For time:

800 M Run

15 Pull ups

12 Front Squats

600 M Run

15 Pull ups

12 Front Squats

400 M Run

15 Pull ups

12 Front Squats

200 M Run

15 Pull ups

12 Front Squats


*22 min time cap*


Fitness: 95/65

Open: 135/95

Performance: 155/105 (Chest to Bar)


Scale run distance if still running – otherwise, Assault Bike 3:30 minutes / 2:30 minutes / 2 minutes

Barbell rows provided no abdominal coning – OR bent over BB rows w/ OH grip

Front squats off rack


 Coach’s Tip: Start off the day tomorrow with some moderately heavy Back Squats to get the legs prepped for the metcon.  For the metcon, Front Squats should be unbroken (maybe with 1 or 2 pauses at the top rack position).  Pullups should anywhere from unbroken to 3 sets at the max.  Anymore than that, you aren’t achieving the right stimulus.


Adi running to the gym… likely 8 minutes late…

Monday Funday!


With the weather expected to be so warm early in the week, please please please make sure you are drinking AND eating enough!  Strive to drink your at LEAST half your body weight in ounces every day, but on hot days like this you should be drinking one ounce for every pound you weigh!!!  And remember to eat.  When it’s hot out, your appetite might not be the same… but your body needs fuel — especially on workout days!  A quick banana 30 minutes before you workout will even make a world of difference!






Complete a total of 20 Kipping HSPU or 20 Strict HSPU from a box


3 sets:

3 Deficit Negatives (pause for 3 seconds half way through the movement)

10 Close Grip Pushups



Complete a total of 30 Perfect Pushups or 30 Elevated Perfect Pushups


3 sets:

8 Ring Pushups

10 Overhead Tricep Extensions



Inversions are great during pregnancy, provided you are comfortable being upside down: Can opt to accumulate 60 seconds (total) of inversion on wall or box prior to push work

30 inclined / elevated push ups, pay attention to core, be sure to breathe during movement, inhale as you lower, exhale as you press

Sub DB floor press for ring push ups (avoiding too much pressure on core)





4 Rounds:

3 minutes on 1 minute off-

5 Burpees over Bar

5 Front Rack Lunges (ea leg)

5 Squat Snatch


Pick up where you left off


Fitness: 45/35, Power Snatch

Performance: 75/55

Open: 95/65


Modify burpees as needed (video on various mods coming soon!) – step over bar

Front rack lunge (pull bar from rack if belly is impeding bar path) or can use DBs in front rack – focus on stacking ribs over hips, avoid flaring of ribs

10 alternating DB hang snatch


 Coach’s Tip: For our HSPU/Pushup cycle people are going to get a chance to practice the movement today.  Let’s make sure we keep good form and technique and not have 1 great rep and 19 more sloppy ones. For the metcon the load is light and people should be moving fast.  Score is total reps across all four rounds.


Bethany M. praying to the double under gods mid-jump!

Open Gym 9a – Noon



NO YOGA today but come on in and make up a missed WOD, mobilize or just hang out!  Don’t do too much with your shoulders during Open Gym, though… you’re gonna need them fresh on Monday!  We also ask that if you move any equipment, please put it back right where you found it.  We’re set up for Monday’s classes so, help the coaches out and put it back in it’s place!  Thanks all!






Saturday, July 14th 2018


“The Machine”

 Every Minute on the Minute for 28 minutes:

 Minute 1- 10 Burpee Box Jumps

 Minute 2- 20 AB Mat Sit ups

 Minute 3- 15/12 Cals on the Rower

 Minute 4- 15 KB Swings

Fitness: 35/26

Performance: 53/35

Open: 70/53


Minute 1-  Weighted step ups – no burpee

Minute 2- Slam balls

Minute 3- 15/12 Cals on the Rower (scale volume – focus on upright chest to avoid coning)

Minute 4- 15 KB Swings (can opt for russian)

 Coach’s Tip: We have done this workout before so it is a great way to track your progress.  If you complete the workout at RX you would have 420 (M) 399 (F). Remember just because it is on WODify or the blog does not mean it can not be adjusted and you are a failure if you do not do it as prescribed.  8 Burpee box jumps and 18 sits up every minute…counts as a win if you pushed yourself.  The goal is increased work capacity, not doing what is written.


If you haven’t met Sarah B, take a moment to introduce yourself.  Not only is she a beast, she’s one of the nicest out there!