Daily WOD

Thursday, March 26th, 2015

A couple of notes about today’s programming:  We are doing a skill wod of double unders in today’s workout.  The coaches are here to help you with the technique but if you really want to add double unders to your arsenal of CrossFit skills we encourage you to find a couple of minutes before or after class to practice them.  Keep in mind it is a SKILL and requires practice, practice and more practice!

Also note that we are continuing with strict pull ups. Many of you have been asking when are we getting back to kipping pull ups.  Please know there’s a method to the madness.  That is, building up the strength with strict pull ups will allow you to do kipping pull ups more effectively by strengthening the stabilizing muscles to make it a safer movement for you. So grab a band (or not) and lets get after it.

And remember this Friday we will be doing the final 15.5 workout at 6:30PM (instead of our regular 7:30).  As usual we will have drinks and snacks afterwards in the gym.  But following that, we’ll head up to Baltimore for a big CrossFit after-party at Delia Foley’s to celebrate with other area gyms the finale of the Open!



Double Unders
5-10 Strict Pull ups
5 Rounds
-No score-
Fitness (work on doubles in some capacity, the coach will be around to give you cues)
RX/RX+ (complete an unbroken set of 30 double unders)



5 Burpees
10 KB Swings
15 Air Squats
15 min AMRAP
Fitness: 35/26
RX: 53/35
RX +: 70/53


Axel wears many hats at the Cove…athlete,  judge, cheerleader and husband!
ada axel

Wednesday, March 25th, 2015

Wednesday we will test strength overhead with a 1RM Push Jerk.  Given many of us have not worked our shoulders this hard in a long time, its one of the body parts prone to overuse injuries. If you are having ANY issues with your shoulders please talk to the coaches and we can scale appropriately. Remember that safety is our number one concern and do NOT feel badly if you need to change up a movement!



Take 15 minutes to find a 1 RM Push Jerk
Between every couple sets do 10 Cals on the Air Dyne (easy pace just to keep the heart rate up). Accumulate a total of 50 Cals



10 Push Jerks
30 Sit ups
3 Rounds
Fitness: 95/65
RX: 135/95
RX+: 165/115


Sam showing great mobility going overhead in 15.4…

Tuesday, March 24th 2015


Given its our last week of the Open we want to start a little early and mix things up a bit.  Part of the reason is this:

irina theo

Mom was having a great time, but Theo just couldn’t keep up!  So if we get the party started a bit earlier, we might avoid the lap nap.  In addition, there is a big area CrossFit party at a bar in Baltimore on Friday night (to celebrate the athletes who competed in the Open). It will be at Delia Foley’s in Federal Hill (owned by a CrossFitter) with live music (featuring musician CrossFitters) — you get the theme?!  We’d love to invade that bar as a group and hang out with some like-minded people with whom you can swap Open stories, compare callouses and have a drink!  If you can’t make it, we understand… so we’ll still plan to do our regular ‘after party’ at the gym before we head into the city.


20 second Hollow Hold
30 seconds of hip Hip Extensions 
4 rounds


10 Front Squats
2 Cove Suicides
10 Ring Push ups
Rest 1 Minute
5 Rounds
Score = Total Time
(Time cap 21 minutes)
Fitness 95/65
RX 135/95
RX+ 155/105
The ring push ups can be scaled by going to the knees or by raising the rings.  Be sure you have a scale that you can pump through and maintain good technique. 


Check out this amazing and dedicated 5:30am class!  Way to start the week off right..



Monday, March 23rd, 2015

One of the hardest things to do is keep up your routine when you can’t get to the gym or are on the road traveling.  Suitcase Fitness is a blog by an avid CrossFitter and frequent traveler that shows you ways to keep training while on the road and is filled with great and useful information.  This week he featured our box on his blog!  Take a look and poke around — we are sure you will find it inspiring!


Take 15 minutes to find a 1 RM Deadlift
(focus will be on great form and control for the lift AND descent)



30 Cal Row
20 Box Jumps
10 Power Cleans
2 Rounds
15 min Cap
Fitness 105/70
RX 155/105
RX+ 175/125


Julie working on her box jumps.  Great use of her arms to gain momentum for the jump…
julie box jumps

Sunday, March 22nd, 2015


Come on in and work on a weakness, mobilize or just hang out!  And if you haven’t gotten after the Open workout and need a judge, come on in and we’ll take care of you.  A special thanks to our CFH friends who joined us Saturday — we had a packed house and loved every minute of it!


The ladies about to get after 15.4…
ladies pre15.4

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