Daily WOD

Monday, August 3rd 2015


Its competition time!  One of the best ways to get ‘competition ready’ is to actually do a competition! We will be hosting our first IN HOUSE COMPETITION on September 12th from 10a-2p.  We will have multiple divisions (scaled, RX) and release standards for each shortly.  We know many of you aren’t interested in signing up for competitions outside the box (yet) but this is a GREAT way to test yourself, have some fun and compete in a SAFE and ENCOURAGING environment.  Mark your calendars for September 12th.  We are hoping for 100% gym participation whether as an athlete, judge or volunteer!



Ring Rows
Perfect Push Ups (meaning, we want great form!)





40 Walking Lunges
20 Burpees
10 Pull ups
3 Rounds
Fitness: As above
RX: Chest to Bar
RX +: Chest to bar (35/26 kbs for lunges)
 Meet our new foundations graduates!  Ahna & Curtis and Justin, Michelle and Mykel…

 ahna and curt


Saturday, August 1st 2015


Several have asked about Andrew’s Filty Fifty WOD on SUNDAY at 11am.  While this is a challenging workout no matter how you cut it, we will run it as both an individual WOD OR a partner WOD.  Those newer to CrossFit or who need to develop some of the movements should do the workout in pairs and scale accordingly.  Even if you split the reps it will be a great workout. We promise!  For those of you who haven’t Googled it yet, here it is…


For time:
50 Box jump, 24/20
50 Jumping pull-ups
50 Kettlebell swings, 35/26
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/35
50 Back extensions
50 Wall ball shots, 20/14 
50 Burpees
50 Double unders




30 Seconds of  Toes bar 
Hold Paleo Chair/Bottom of the squat for 30 Seconds
4 Rounds




25 Sit ups
15 KB Swings
4 Rounds
Fitness 75/55
RX 95/65
RX+ 115/75
 A packed 5:30 class makes a mad dash out for a run…


Friday, July 30th, 2015

So who’s in for Sunday’s Filthy Fifty workout celebrating Andrew M’s 50th Birthday?  If you haven’t read the blog this week, we are doing a special WOD at 11am Sunday and all are welcome!  If you haven’t emailed his wife Amelia yet (amullican@gmail.com) feel free to let one of the coaches know you are coming.  We would love to have you… we just want a headcount for any food and drink!

Our push press cycle will be coming to an end soon and we can’t wait to see what sort of PR’s are coming. Looking back at our last strength cycle of cleans we made some amazing improvements as a box. Those athletes that tested the 1 RM at the beginning of the cycle and at the end we saw an average improvement of 23 pounds for the men and 12 pounds for the women. Some highlights included Julie J. having a 40 pound improvement, Mark W. jacking his clean numbers up by 60 pounds, and Josh H. moving from 185 pound clean to a huge 235 pound clean. Great job everyone.


Another partner wod tomorrow. Don’t get scared by the rope climbs, we have plenty of scaling options for those not comfortable with the exercise.

12 Power Cleans
2 Rounds of Cindy
(Cindy is 5 Pull Ups, 10 Push Ups, 15 Air Squats)
1 Rope Climb
10 Rounds
Partner 1 Power Cleans
Partner 2 does Cindy
Partner 1 Rope Climbs
Partner 2 does Power Cleans
Partner 1 does Cindy
Partner 2 Rope climbs
Partners can not rope climb until both people are at the rope.
Fitness 95/65
RX and RX+ 115/75


Josh going doing some heavy cleans early in the morning…

Thursday, July 30th 2015


A reminder we are doing a special 50th Birthday WOD this SUNDAY at 11am — the Filthy Fifty!  All are welcome (and if you want to stay for food after just email Andrew’s wife Amelia so she has an accurate headcount!). 

And speaking of birthdays… we asked Daniel Powell and Kelly Brown for proof of their ‘birthday burpees’ and here is Kelly (alongside Angela) getting it done!

Angela joining Kelly for her birthday burpees. Wow they are fast!



Push Press 3/3/3/3/3


20 Banded pull a-parts between each set





** Retest from May 25th**



Calories on the Rower


Fitness 135/95

RX 225/155

RX+ 275/185


**Should be a sprint, under 10-12 minutes**

 Chris B. and Brandon S. looking strong on the deadlifts…


Wednesday, July 29th 2015


It is a CrossFit tradition to do “Birthday Burpees” on your big day.  If it is your birthday and you are in class, let us know and we will gather everyone up and ‘celebrate’ with you burpee-style after the WOD.  If you’re not in class that day, grab a friend or do it on your own!  Daniel Powell and Kelly Brown… since both of you won’t here on your big day (Kelly’s is today and Daniel’s is this weekend), we want proof that they were done! Oh, and… HAPPY BIRTHDAY TO BOTH OF YOU!




Back squat 5/4/3/3/max effort
Work up to about 70% of your 1 rm then do a max effort set (as many reps as possible)
Score = weight used and # reps




Wall Balls 
10 Box jump overs  between each set
(start with wall balls and end with wall balls)
Fitness 14/20
RX 20/14 (24/20)
RX+ 20/14 (30/24)
For the 30 just put a 45 pound plate on top of the 24″ box

Kevin A. showing great depth and a nice vertical torso on his front squats…


Tuesday, July 28th 2015


On Sunday, August 2nd we will be doing a celebratory WOD for Andrew M’s 50th Birthday at 11am!  I know, hard to believe this guy is turning the big five-oh… but what better way to celebrate than by doing the “Filthy Fifty” (a quintessential CrossFit benchmark WOD).  His family and friends will be staying for a BBQ afterwards and everyone is welcome.  BUT we need a headcount as his wife Amelia needs to plan food accordingly.  If you’d like to join (again, all are welcome!) please email her directly at amullican@gmail.com





10 Reps -Bent over row with a barbell 

7 heavy American KB swings 

4 Rounds





6 Power cleans

12 Sit ups

6 Pull ups

6 Rounds 


Fitness 95/65

RX 135/95

RX+ 135/95 (Chest to Bar)


Kim out for a run last week… and seemingly loving it!

kim running 

Monday, July 27th, 2015


With so many of our athletes entering the “Charm City Throwdown” and the “Festivus Games” on October 3rd we decided to have a competitors meeting at 5:30 PM on Tuesday. We will talk about what to expect at your first functional fitness competition and maybe even throw in a wod.


Pause Push Press (2/2/2/2/2/2)
Pause in the bottom of the dip then explode out of the hole
400 m run
___ Double Unders
20 front squats
Rest 2 min
3 Rounds
Fitness 75/55 100 singles
RX 95/65 30 dus
RX+ 95/65 50 dus
This barbell just wants to be lifted


Sunday, July 25th, 2015

 Did you miss a workout this week? Looking to practice a skill you are weak on? Are you fired up from all the CrossFit Games coverage?  Come on in for open gym.



Saturday, July 25th 2015


It’s hard to believe but it will be Lacey and Scott’s last WOD at the Cove this Saturday.  We will run regular classes at 8, 9 and 10 (with sitter coverage for the 9am) and a special Finley Goodbye WOD at 11a. Everyone is welcome to stay for food and drinks afterwards!



Push Press 3/3/3/3/3 (Same weight across)

10 Front Squats
10 Toes to Bars
400 Meter Run
4 Rounds
Fitness 95/65
RX 115/75 (Buy out – 1 Rope Climbs)
RX+ 135/95 (Buy out – 2 Rope Climbs)


What are we going to do without these two?  No really… what are we going to do???
IMG_1954 IMG_1958

Friday, July 24th 2015

Each month we will feature an athlete that embraces the difficult feat of changing their lives for the better. We all come with our own set of challenges — whether it is work, family, or just a seemingly endless ‘to do’ list. Getting fit, making yourself a priority and finding that balance is hard work. This time we shine a light on an incredible athlete.  One that is so humble, someone who has made significant gains on so many levels and is overall just a great guy.  He’s there early (except PR days when he hits the evening classes!), works hard and is so consistent. For all of these reasons we are proud to announce Maxx Townsend as our ATHLETE OF THE MONTH!




Tell us a little bit about yourself…


maxxkippingLet’s see. I grew up in Edgewood, Md (Harford County) and played sports my entire life. I starting lifting weights going into high school (where I developed my horrible form lol) for football. I went on to play college football at Wesley College in Dover, DE. Throughout college,  my training and weight drastically changed due to two major knee injuries (torn meniscus, MCL twice and ACL once- all in the same knee).  With all that, rehabbing and going into my senior year, I was in the best shape of my life ( around 255-260 pounds). Fast forward to about a two years ago, I tore the same ACL and meniscus again, got married, hungry, lazy, and of course, fat.  After that surgery I was told by my doctor that if I injured my knee again, I would need a knee replacement. Anything regarding my fitness went out the window after that. A year later I started to realize that there aren’t many 60+ year old, 323 pound people on this earth so I started lifting weights again to lose some weight.  Another year passed and I didn’t see the results I wanted. I needed an environment that brought me back to the competitiveness and  comradery that I loved. That’s how I ended up at the Cove.


How has CrossFit affected life outside of the gym?

maxx rowing

My overall fitness is much better now. I’m not just the “strong” guy who could pick things up before. Also, a little while ago I started this thing during our cool down period called stretching. It really works – I’m much more flexible then I was months ago and it shows outside of the gym.


What has changed since starting CrossFit?
I feel great.  My energy levels and overall attitude are much higher. Almost all of my knee pain is gone, which actually shocks me (when I was just lifting a year ago my knee hurt daily).  I’ve also dropped a good amount of weight since starting. After whole30 I was down to 284lbs. I’m sure I’ve gained some back- but I’m getting back on track.


What do you enjoy most about The Cove?


These aren’t in any particular order but, we train at a top notch facility. I’m not sure how many people are aware of this, but the space, equipment, and technology at the Cove are second to none. I’ve only been to one other crossfit gym and I walked in the front door, tripped over the FIVE kettle bells they had and fell out the back door. Seriously, this place is top notch. 

The coaches at the Cove are amazing also. I never knew how many flaws I had in my technique until maxx beerI started here and they have helped me correct them (or at least try to).  But not only do they care about your technique, they are great motivators, teachers and all around great people. It’s nice to talk to people who run a business who care more about you then the dollars they earn from you.

And not to forget the rest of us – the Cove community is great. The support that everyone gives each other is refreshing. Cheering, running extra laps, and the high fives make the workouts that much better. Theres a good feeling  knowing the entire gym did the same workout and pushed just as hard as you did.


maxxswquatWhat is your favorite 

Shocker here haha.  Squats. Nothing better then throwing a bar across your shoulders and standing up. I think I’m the only person who enjoys when Coach Chris plays that Sally song for a warm up. 


And your LEAST favorite movement?

About twomaxxairsquat months ago this would be burpees. I hated them and that attitude would effect my workout when they were involved. Since then I told myself I wouldn’t hate anymore movements, and I would do them as best as I could. But with saying all that, I’m not a fan of running anything over 400m lol.


Any advice for people who are just getting started at The Cove?

maxxhifiveBeing a larger human, I was hesitant to give crossfit a try. Now I embrace being a big guy finishing these brutal workouts. It doesn’t matter what size, age, or fitness level you are, just come ready to work with a positive attitude and the rest will fall in place.  Oh yeah- NO CHERRY PICKING. I was guilty. You’re only hurting yourself.




With a 30 minute Running Clock

From minute 1-10

1 Mile Relay

(one partner runs 400 M the other partner runs 400 M until you reach 1600 M as a team)

Max Power Clean with remaining time 

From minutes 10-20

1 Mile Relay (same way as above)

Max KB Swings (with remaining time) 

From Minutes 20-30

1200M Relay (One partner runs 200 M then switch until you reach 1200M)

Max Burpees (touch a target) with remaining time 

Score is total reps Clean + KB swings + Burpees

Fitness 95/65 35/26

RX and RX+ 135/95 53/35