Daily WOD

Saturday, March 21st 2015

Saturday should be a fun & busy day and the Cove.  As most of you know, our head coach and programmer (Geo Rockwell) is also the owner of CrossFit Federal Hill in Baltimore.  He is hosting a Level 1 Certification Seminar this weekend so with the gym closed, we’ve invited our friends from CFH to throw down with us.

Its a great way to broaden our community, meet new and like-minded people and mix things up a bit.  We hope you will ALL come, make some new friends and show them how we roll at the Cove!

A reminder that we are having 101/Foundations classes start THIS MONDAY at 6:30p. Please feel free to come and hone your skills or let your friends know (its FREE!).  And as always, open gym is Sunday from 9a – Noon.


   30 KB Swings

20 Pull Ups

30 Sit Ups 

20 Power Cleans
30 Box Jumps
2 Rounds
25 min Cap
Fitness 35/26 (95/65)
RX 53/35 (135/95)
RX+ 70/53 (155/105)
Great energy the last time CFH invaded the Cove…
CHF invasion

Friday, March 20th 2015



We often comment how amazed we are at the growth and progression of this community as well as all of you as individual athletes.  We thought it might be fitting to explain a bit more about what drives us and why it is so exciting to see. Part of this story is actually found in our logo, with a spiral (heavily influenced by the Nautilus Shell) at the center.

The Nautilus Shell has long been a symbol of life, internal harmony and represents the perfection of nature. Its spiral structure displays perfect mathematical proportion and appears throughout nature in myriad forms such as spiral galaxies, the cochlea of the human ear, and in the arrangement of petals and leaves among plants and herbs. Ancients believed that energy, both physical and spiritual, flowed in a spiral form.


The nautilus has remained relatively unchanged form for 450 million years, growing into increasingly larger chambers throughout its life cycle symbolizing protection, expansion, and renewal.Those who have long studied it believes it inspires us toward increased awareness of the innate healing potential pervading all life, and to embrace concepts of balance, health, and well-being in the world in which we live.


The powerful combination of the spiral and nautilus shell acts as the identifiable symbol for Crossfit Cove. It reflects the energy, balance and protective community we want to create for our athletes at the Cove.  But it also beautifully demonstrates the individual’s focus on personal growth, sound health and human progression so core to our mission.



 20 Minutes to Find a Heavy Clean and Push Press

(not scored)


    RX Workout

8 minutes of

3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Scaled Workout


8 Minutes

10 push press

10 cleans

Men push press 95 lb. and clean
115 lb.

Women push press 65 lb. and
clean 75 lb.

AMRAP – Reps

Fitness Workout

8 Minutes

10 push press

10 cleans


Men push press 75 lb. and clean

Women push press 55 lb. and
clean 65 lb.

AMRAP – Reps




Thursday, March 19th, 2015

Today we will be hitting one of the classic exercises of a CrossFit:  the Thruster.  A combination of a front squat and a push press (similar to a wall ball) but a Thruster doesn’t come back and hit you in the face. Hit the strength wod hard as it will prepare you for the Thrusters in the metcon.

We also have double unders in today’s workout. Double unders are a skill that take time to develop. If doubles are something you want in your athletic arsenal take the time before or after class to play with them. The coaches are always here to help.


Friday’s WOD will be posted late Thursday evening after CrossFit HQ releases the Open workout. We are still on for Friday Night gym workout at 7:30 PM. For this week we encourage you to invite your friends and family. We have plenty of beers and I think many of your loved ones would be amazed at the things you are accomplishing at the box.




 12 Minutes To Find A Heavy 3 Rep Thruster From The Ground




12 Thrusters
15 Burpees
30 Double Unders
4 Rounds
20 min CAP
Fitness 75/55 (60 singles)
RX 95/65
RX+ 115/75


The evening class hits Wednesday’s Clean/Pull Up EMOM
cleans in a line

Wednesday, March 18th 2015

“To read the WOD or not to read the WOD… that is the question” 
– Something Shakespeare might have written if Prince Hamlet was a CrossFitter.


 We hear a lot of debate as to whether or not people like to read the WOD in advance of coming in.  Some love the element of surprise each day and others plan their day around prepping for it (yes, you are not alone). Whether you’re are a ‘pro’ knowing it or a ‘nay’ the only thing we ask is that it NOT determine whether you come in.  We design each workout very specifically to work on certain movement sequences, strength training and endurance capacity.  And none is ‘better’ than the other.  They are just different.
Tomorrow is a great example of this.  At first read, an unscored strength/skill section might seem like you can half ass it.  And three sets of 500’s might seem easy… but it should be a sprint and it will leave you on your back afterwards if you do it right.  Remember to fight for GOOD form on the rower! Chest up and back flat!


Remember that we’re back on this Friday for 15.4 at 7:30p.  Bring a post-WOD snack to share and we’ll bring the booze!  Also a reminder that CrossFit 101 classes start 6:30p Monday, Wednesday, and Thursday of next week. 


15 Heavy Russian KB Swings (eye level)
10 Hanging Leg Raises
1 min Couch Stretch
4 Rounds
-No Score-


500 M Row x 3
Rest 2 minutes between each round
Score = Slowest time


Great work on the Chief yesterday… even the coaches were laid out afterwards!


brian marina laid out


Tuesday, March 15th, 2015

We are back to doing our strict pull up EMOM (every minute on the minute) Tuesday. Can you beat your score from last week?

Yesterday the final test for our back squat cycle was a real blast. We are amazed at the dramatic improvements with this gym as a whole. Maxx squatted so much we had to run out and buy metal plates so he could stack the bar heavier… and Wes made it worth the while by back squatting 425!  While these numbers are incredible, it was a great job by everyone who pushed to their own individual capacity.

Next Monday we will be running another session of CrossFit 101 classes starting at 6:30p. They will be Monday, Wednesday, and Thursday of next week. If you know anyone that might be interested in trying the crazy CrossFit thing and wants to get some individual attention, have them contact us at info@crossfitcove.com so that we can lock them in for the class.


OTMEM for 10 minutes
Even 5-8 Strict pull ups
Odd 3 Light Power Cleans
(Focus on form for the Power Cleans. This will be a good warm up for “The Chief”)



“The Chief”
Max rounds in 3 minutes of:

3 Power Cleans
6 Push-ups
9 Air Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

No partial rounds! Only record FULL rounds. Strategy will be involved here!)

Fitness 95/65

RX 115/75

RX+ 135/95


Wodify is a great tool for tracking your own performance.  We hope Wes doesn’t mind, but here is his growth chart for the back squat cycle.  Keep in mind 3/9 was a de-loading day, but this is exactly what putting in hard work for a strength cycle will get you. Don’t worry about the numbers as we can’t all lift 400+lbs, just worry about the trajectory of that line graph.  If you don’t know how to maximize Wodify quite yet, just ask us how!

wes chart



We are excited for the next round of 101 Classes.  CrossFit CAN be for everyone.  Here’s coach Brian telling Farah “Don’t think of it as 50 jumps. Just think 10 at a time”. A great lesson for all beginners to not be intimidated by big numbers, rather figuring out a way to break it into manageable bite-sized pieces!farah

Monday, March 15th, 2015

  • Time to blast some tunes today as we test our 1 RM (1 Rep Max) back squat. Excited to see some big numbers go up tomorrow!
  • We are excited to announce that we have started a partnership with Stronger Faster Healthier health products.  We have been customers of their products for over two years and we are real believers of the quality of their protein powders and fish oil. The SFH brand of Whey Protein is produced from the milk of grass fed, free range cows and SFH brands of fish oil made a real difference in my ability to handle inflammation. Our SFH rep, Ocavious, will be at the box for Monday evening’s classes (4:30 on). Please feel free to come in to discuss their products and try some free samples!





 15 min to find find your new 1 RM Back Squat




3 Minutes of Shoulder to Overhead
3 Minutes of Box Jumps
2 Minutes of Shoulder to Overhead
2 Minutes of Box Jumps
1 Minute of Shoulder to Overhead
1 Minute of  Box Jumps
Fitness 95/65 (20/14)
RX 115/75 (24/20)
RX+ 135/95


Sunday, March 15th, 2015


9p to 12p
Need to work on your double unders, kipping pull ups, or any number of other skills.
Sunday morning is a great day to work on those skills.


Saturday, March 14th 2015

We hope everyone had a great time at the Friday Night Lights Open Workout 15.3. Once again, we are amazed at how everyone continues to push themselves outside the comfort zone — and the improvement in skill level is undeniable!


SCHEDULING NOTE:  As of Monday we are switching the 4:30p class time to an “Open Gym” hour. Come in, work on your weakness and ask the coaches for pointers.  For anyone who still wants to do the daily WOD at 4:30, you can do that too (we will coach you through it)!
Also a reminder that on MARCH 23rd we are doing another CrossFit 101 class. If you have any friends that are interested, tell them it is part of our free one week trial!




1 Cove Suicide Rest 30 Seconds  x 6
Score = Total Time




12 Wall Ball
9 Burpee
6 Hanging Power Cleans 
15 min AMRAP
(Fitness 14/10, 95/65)
(RX 20/14, 135/95) 
(Rx + 155/105)


The evening crew getting after that massive Chipper this week…

evening crew

Friday, March 13th, 2015

Tomorrow’s workout will be the CrossFit Open 15.3 workout.  We will update it later tonight when it is released (8:30 pm at games.crossfit.com)  The 7:30pm Friday Night Lights workout will be potluck this week so bring something you like to eat post-WOD!  We’ll have the beers covered!




RX/Coach Luke’s and Coach Chris’s WOD

14-minute AMRAP:

7 muscle ups
50 wall balls
100 double-unders

M 20-lb. ball to 10’
F 10-lb. ball to 9’


14-minute AMRAP:
50 wall balls
200 single-unders

M 20-lb. ball to 9’
F 10-lb. ball to 9’


14-minute AMRAP:
50 wall balls
100 single-unders

M 14-lb. ball to 9’
F 8-lb. ball to 9’

Draminski killing his chest-to-bars in 15.2. Get ready for 15.3!!!


Thursday, March 12th, 2015

 Those who accepted the challenge of Open workout 15.2 this past Friday got exposed to one of the most challenging movements in CrossFit, the overhead squat. It places a tremendous demands on our ability to stabalize our core while under load. Today we will once again attack the overhead squat but also work on a number of supporting drills/stretches. Here is a video from the master of mobility, Kelly Starret



Take 15 minutes to find a heavy weight with
1 Power Snatch + 2 Overhead Squats
*Between each set work OHS mobility*


15 Power Snatches
21 Box Jumps
2 Rounds
Fitness (95/65)
RX (115/75)
RX + (135/95)


The coaches gutting through 14.2


The coaches trying to get through 14.2