Daily WOD



The Pool WOD is just over a week away and we need a headcount! If this is new news to you, on August 18th we head offsite and tackle a fun pool workout  (thank you to Kim and Steve M. (Jenna and Justin too!) for securing their pool club for this epic event!).  Don’t worry… you don’t have to be a swimmer — we’ll have plenty of scales and out-of-water options for everyone.  It is one of the best days of the summer (actually, of the year) so make it a priority to be there!  In order to make sure we have enough equipment, PLEASE RSVP HERE!



As you know, this summer we have been holding community WODs that are open to your friends and family (or anyone else you’ve been trying to bring to the dark side).  The first two were smashing successes and we can’t wait for the third THIS FRIDAY!

While we encourage friends to come experience the Cove any time, these community events allow you to share the Kool Aid in more ‘welcoming’ way.   First, we can program workouts that are not only challenging for YOU (the experienced athlete), but are also designed to be more accessible to a newbie.  Secondly, there’s a good chance your friend won’t be the only newbie in class.  There’s nothing more daunting than coming to a class chock full of movements you’ve never heard of and being an ‘outsider’ in a full class of people who all know each-other well.  And lastly, we can provide a glimpse of the community that bonds us even beyond fitness.  And this is the only “Bring a Friend Fridays” left (for the summer, that is)!

We’ll bring out the grill for the afternoon classes (so people can bring food to cook or eat a hot dog we’ll make for you).  Hit the 5:30pm class with a friend (or make a new one) and chill after.  We’ll do our best to keep the beer fridge full (with water too!) but feel free to bring in something tasty to share!





Coach John gives final tips before last year’s pool WOD!  Be sure to sign up on the link above!


Monday 8/12/2019



“Cove Tester #1”

21-15-9 reps of-

Squat Snatch

Lateral over Bar Burpees


Time Cap: 12 minutes


Fx: 95/65

P/O: 135/95




50 Unbroken DU

100 Unbroken DU

150 Unbroken DU


*Every time you trip or stop, you must first complete 10/8 calories on the bike before resuming


Time Cap: 10 min


Coach’s Tip: Another Cove benchmark repeat.  This is a fast workout with high skilled lifting and simple bodyweight movements.  The key is to make sure you keep moving without long breaks.

Saturday 8/10/2019



“It’s all uphill from here”

3 rounds-

10 Clean and Jerks

400m Run

__ Rope Climbs


*In remaining time, establish a 1 rep Clean and Jerk


Time Cap: 25 minutes


Fx: Round 1: 95/65

Round 2: 115/75

Round 3: 135/95

1 Rope Climb


P: Round 1: 135/95

Round 2: 155/105

Round 3: 185/125

2 Rope Climbs


O: Round 1: 155/105

Round 2: 185/125

Round 3: 225/155

3 Rope Climbs


Coach’s Tip: A good amount of pulling while breathing heavy so make sure you get set up in good positions.  Use your legs to drive the weight in the Clean & Jerk.

Friday 8/9/2019



“In Sync”

3 rounds-

30 Sync Deadlifts

25 Sync TTB

20 Sync Pushups


Time Cap: 21 min


Fx: 155/105, Toes to Barbell 1:1, Pushup scale of choice

P: 185/125

O: 225/155




3 sets of 10 reps each-

Unilat RDLs

KB dead bug

Band cat/camel

Band lat stretch


Coach’s Tip: All the synchronization for this Partner WOD.  Make sure to communicate and don’t go until one partner cannot recover.

Thursday 8/8/2019



“1, 2, 3”

1 mile run

200 DU

30 Overhead Squat


Time Cap: 17 min


Fx: PVC Option for OHS or Front squat at 75/55, 2:1 Single

P: 115/75

O: 135/95




3 sets of 10 reps-

T/S extension over ab mat

Down Dog push up plus

Thoracic rot. w/ sh horizontal abduction hip flexor stretch with band OH press


Coach’s Tip: Run, jump, squat.  Covering all bases of CrossFit today with this workout.  Come get a good sweat in and learn some new mobility techniques.

Wednesday 8/7/2019



“Cove Tester #2”

Buy-in: 1000m Row


50-40-30-20-10 reps of-

Wall Balls

Alt. DB Snatch


Time Cap: 25 min


Fx: 35/25, 18/12

P/O: 50/35, 20/14

Coach’s Tip: Retesting one of the original Cove Testers to see where you fitness has gone in about 2 months.  Don’t go too hard on the row or you won’t be able to recover during Wall Balls.

Tuesday 8/6/2019



Every 90 seconds for 5 sets:

1 Squat Clean + 2 Front Squats




5 rounds-

10/8 Cal Bike

8 Burpee Box Jumpovers

10 Squat Cleans


Time Cap: 17 min


Fx: 20/18″, 95/65

P: 24/20″, 115/75

O: 24/20″, 135/95

Regrets: Same as Open, but you must clear the box (don’t trip)


Coach’s Tip: Legs are going to be fatigued from both the bike and Squat Cleans.  Put enough effort into the Jump Over portion of the Burpee Box Jump Over.  Bike should be under 1 min every round.

Monday 8/5/2019



Every 90 seconds for 8 rounds:

1 Power Clean + 1 Push Press + 1 Push Jerk




For time:

15-10-5 reps of-

Push Press



Time Cap: 10 min


Fx: 95/65, J-Hook Row

P: 135/95, Pull-up reps x 2

O: 155/105, C2B + reps x 2


Coach’s Tip: Lots of shoulder work!  If you get in before class, grab a band and start activating those muscle or start stretching.

Saturday 8/3/2019



15 minutes to establish a heavy 5-rep deadlift





3 rounds-

25 Deadlift

25/18 Ring Dips


Time Cap: 13 min


Fx: 135/95, Hand Release Pushup Option/Box Dip Option

P: 185/125

O: 225/155


Coach’s Tip: Deadlifts and more deadlifts.  Setup is KEY.  Don’t try to pull it off the ground with your arms, use your legs.

Friday 8/2/2019



10 rounds-

(You go, I go style)

12/9 Cal Bike

8 DBall over the shoulder

50 foot DBall carry (bear hug style)

10 Box Jumpovers

50 foot DBall carry (bear hug style)


*Partner 1 completes a full round, and then rests while Partner 2 completes a full round


Time Cap: 28 min


Fx: 50/30, 20/18″

P: 70/50, 24/20″

O: 100/70, 24/20″


Coach’s Tip: You should have plenty of rest while your partner works so each round should be just as fast as the previous round.