Daily WOD

Thursday January 14. 2015

Skill WOD

Muscle up progressions

  Coaches will provide you with a series of drills that will help you get your first muscle or improve your efficiency in executing muscle ups



1 Minute at Each Station
Pull ups
Box Jumps
Power Snatches
1 Minute of Rest
3 Rounds


Score = Total Reps
Fitness (75/55)
RX (95/65)
RX+ (105/70)


 Coach Franey keeping a tight midline


Wednesday January 14th, 2014

Sorry everyone for the late post of today’s “sample” workout. The plan is for when we start we will be releasing the workouts at 8 PM. We know that feeling of anticipating tomorrow’s wod.


Strength WOD

Deadlift 3/3/3/3/3


Go heavier than last week but stay with a load that you can safely lower to the ground



Handstand Push Ups


Fitness (185/125)
RX (225/155)
RX+ (245/165)


Coach Brian deadlifting


Tuesday January 13th, 2015

Skill WOD

Double Under Ladder
(If you do not have double unders use this as a time to practice)
10 minute time cap



40 Calorie Row
40 Kettlebell Swings
4 Rounds
Fitness (26/18)
RX (35/26)
RX+ (53/35)


 Kettlebells from the Cove’s park workout days

Kettlebell's from the Cove's park days



Monday January 12, 2015

Strength WOD

3 Front Squats OTMEM
(On The Minute Every Minute)



5 Power Cleans
7 Front Squats
9 Burpees over the Bar
5 Rounds
 (17 minute time cap)


Fitness (95/65)
RX (135/95)
RX+ (155/105)


 Liz Powell of Patriot Crossfit front squat workout

Saturday January 10, 2015

Partner WOD


50 Calorie Row
 100 Medicine Ball Cleans
Rest 2 Minutes


50 Calorie Row
50 Burpees

Rest 2 Minutes


50 Calorie Row

100 Sit ups

Both partners work at the same time and switch movements whenever they want to,  both partners rest as well

Friday January 9th, 2015

Skill WOD

15 Minutes to work on Squat Snatch
(work on form and technique not load)



10 Power Snatches
30 Walking Lunges
5 Rounds
Fitness (75/55)
RX (95/65)
RX+ (115/75)


US Olympian Chad Vaughn Snatching 285 with relative ease!


Thursday January 8th, 2015


Strength WOD

Deadlift 5/5/5/5/5


** between each set 10 ring push ups **


500 meter row x 3

** Rest 3 minutes between efforts **


Score = Slowest Time

tour our facilities


Wednesday January 7th, 2015

Strength WOD

Push Jerk 3/3/3/3/3



7 Hang Cleans
14 Box Jumps
7 Rounds
Fitness (115/75) (20/14)
RX (135/95) (24/20)
RX+ (165/110) (24/20)

Coach Franey with the gun show!

Coach Franey with the gun show!


Tuesday January 6th, 2015

Skill WOD

30 Seconds of GHD Sit ups
5 Strict Toes to Bar



50 Wall Balls
25 KB Swings
15 Pull ups
3 Rounds
Fitness (14/10) (44/26)
RX (20/14) (53/35)
RX+ (20/14) (70/53)


Synchronized pull ups

Synchronized pull ups