Daily WOD

Thursday 8/1/2019

SKILL

 

EMOM for 12 min:

Odds: Max unbroken set Ring MU

Evens: Casual Row

 

Fx: Max Ring Row (using box to make body parallel to ground)

P: Bar MU Option

 

WOD

For Time:

50 SA-DB Overhead Lunge (25 each leg/arm, open standards)

300m/250m row

25 Air Squats

 

50 Alt DB Snatch

300m/250m row

25 Air Squats

 

50 One Arm DB Thruster (25 each arm, must complete 25 on one arm before switching)

300m/250m row

25 Air Squats

 

Time Cap: 15 min

 

Fx: 35/25

P/O: 50/35

 

Coach’s Tip: Metcon has a lot of single-arm work to help with balance and symmetry.  It’s going to be an undercover leg burner.

Wednesday 7/31/2019

WOD

EMOM for 20 minutes:

1: 6 Back Squats @ ~68% of 1RM

2: 15 Slam Balls

3: 60 DU

4: :40 sec plank

MOBILITY WOD

Mobility (3 Rds)

-Hip IR/ER CARS w/ KB 5x10s/side

(scale = BW or leaning on hands)

-Cosack squat x5/side

-Ankle DF lunge 5sx10/side

Coach’s Tip: Throwing in some Back Squats with a recovery style EMOM after 2 tough days of workouts.  Weights should be just heavy enough to create a challenge but not break your form.

“Maria”

Today we take on “Maria” in our Coach’s series of workouts.  Just like this fierce female, she’s strong, nimble and FAST.  Dust off your running gear, because as you’d imagine, we’re gonna hit the asphalt.  And of course there are burpees and a great mix of gymnastics and strength.

 

Part of her love of burpees comes from her former life before kids when she was a surfer. A burpee is essential for catching waves. Also in a former life, she was an endurance athlete (triathlon and marathon) so she loves longer, engine -style workouts that involve a mix of strength and endurance. Clean and jerks are her favorite (obviously) as she claims she stronger in her upper half than here lower half.  We respectfully disagree.

 

She’s a multi-tasking mama who likes to get a lot of work done fast (inside AND outside the box).  So come on in and enjoy this perfectly designed workout named after her!

 

WOD

 

“Maria”

 

Buy-in: 30 Bar Facing Burpees

 

200m Run

15 Pull-up

10 Clean and Jerk

 

400m Run

15 Pull-up

10 Clean and Jerk

 

600m Run

15 Pull-up

10 Clean and Jerk

 

800m Run

15 Pull-up

10 Clean and Jerk

 

Time Cap: 24 min

 

Fx: J-Hook Row, 95/65

P: 115/75

O: 135/95, C2B

 

Coach’s Tip: Endurance style workout with barbell and gymnastics mixed in.  Make sure you are setting up properly for the Clean & Jerks as you will be tired.

 

Monday 7/29/2019

WOD

 

For time:

50 DB Box Step Overs (DB’s in both hands)

50 Box Jumps

50 KB Swings

50 DB Lunges (Open Style w/ 2 DBs)

 

*Every time you drop the DB or KB, you must first complete 10 DB/KB lateral jumpovers before proceeding

 

Time Cap: 16 min

 

Fx: 35/25, 20/18, 35/25# KB

P: 50/35, 24/20, 53/35# KB

O: 50/35, 24/20, 70/53# KB

 

 

CORE

 

4 rounds Durante Core

10 Hollow Rocks

10 V-Ups

10 Tuck ups

10 second Hollow Hold

 

Coach’s Tip:Tough workout that will test your grip strength with the DBs.  With the weights not being heavy you should be able to hold on for one more rep when you think you can’t.

Saturday 7/27/2019

 

CROSSFIT KIDS: NEXT SESSION STARTS 7/28!

 

It’s time to start up yet another round for our fire-breathers! This round of classes will be designed for kids ages 5-10. While we will fill class with fun activities and games, a big goal of the program is teach your children the foundational movements that will serve them well in the long term (in sports AND in life!). with the schedule as follows:
Sunday, July 28th 9:30-10:15a
Sunday, August 4th 9:30-10:15a
Sunday, August 11th 9:30-10:15a
Sunday, August 25th 9:30-10:15a
(*no class the 18th because of Pool WOD)
As always, it is family fitness at it’s finest! You can get in your workout during Open Gym at the same your little one takes their first sips of the CrossFit Kool Aid!
The 4 week session costs $60 for Cove members and $75 for non-members (yes, friends are welcome!!)

STRENGTH

 

12 min to find heavy 2-rep OHS

 

 

WOD

 

50 Thrusters

50 Box Jumps

50 Overhead Squats

Time Cap: 12 min

Fx: Option to use PVC for Overhead Squat, 20/18″

P: Barbell, 24/20″

O: Barbell, 24/20″

 

Coach’s Tip:For the metcon, Thrusters should be UB or in 2 sets.  Box Jumps will start out slow but pick up once your legs feel a little better.  Hang on for the Overhead Squats.

Friday 7/26/2019

PARTNER WOD

 

AMRAP in 25 min (shared reps)

60 KB Swings

40 HSPU

20 TTB

*Every 5 minutes (including minute 0:00, you must share a 500m row)

 

Fx: 35/28, Box Pike Pushup, Hanging Leg Raise

P: 53/35

O: 70/53

 

Coach’s Tip:  We have a longer AMRAP for the partner WOD with some higher level gymnastics.  High rep ranges and a longer time domain make for a nasty combination.  Keep sets short so you don’t fatigue early on.

Thursday 7/25/2019

CROSSFIT KIDS: NEXT SESSION STARTS 7/28!

It’s time to start up yet another round for our fire-breathers! This round of classes will be designed for kids ages 5-10. While we will fill class with fun activities and games (like ‘plank tunnels seen here!), a big goal of the program is teach your children the foundational movements that will serve them well in the long term (in sports AND in life!). with the schedule as follows:
Sunday, July 28th 9:30-10:15a
Sunday, August 4th 9:30-10:15a
Sunday, August 11th 9:30-10:15a
Sunday, August 25th 9:30-10:15a
(*no class the 18th because of Pool WOD)
As always, it is family fitness at it’s finest! You can get in your workout during Open Gym at the same your little one takes their first sips of the CrossFit Kool Aid!

The 4 week session costs $60 for Cove members and $75 for non-members (yes, friends are welcome!!)

**Sign up for both sessions (8 weeks) for $120 members or $150 non-members**

COACH HOLDEN WOD

Many of you know Coach Holden as the gentle giant who loves  mobility, techno, and Cove athletes. Holden may be a chill guy but his personal workout is far from that. It’s a double feature of two metcons – a blood bath of wall balls, d-balls, and an assault bike sprint and a strength/endurance piece of 50 back squats with penalty runs.

WOD

“Chocolate Thunder”

For Time:

30/24 Cal Bike

50 Wall Ball

20 DBall over the shoulder

 

Time Cap: 10 min

 

Fx: 14/10, 50/30

P: 20/14, 70/50

O: 20/14, 100/70

MetCon Part 2

“Holden’s worst nightmare”

50 Back Squats (from ground)

 

*If you drop the barbell, you must buy tickets to a Maroon 5 concert and then run a 200m

 

Time Cap: 10 min

 

Fx: 95/65

P: 135/95

O: 155/105

Regrets: No shoes

Coach’s Tip:  Coach Holden’s WOD today.  Lots of ridiculousness and cardio.  Make sure to wear suspenders do help keep the core tight during the Back Squats.

Let’s try this again: COACH KATIE WOD

 

COACH KATIE

 

With yesterday’s rain we decided to switch the workouts up and move the “Coach Katie” for our Wednesday wod. Coach Katie has been busy with school and work lately but she gave us some great advice and insight to her workout that we wanted to share.

“I love this workout because they are all movements we used to do playing as kids on a playground. We used to swing/jump/run and climb on everything. It’s not a workout I want anyone to take too seriously. I want people to play around with what their bodies are capable of and to smile/laugh as much as possible  Just approach it like a kid. You GET to do this. You don’t HAVE to.”

 WOD

“Katie”

Buy in: 50 Air Squats

1 mile run

5 rope climbs

25 pull ups

50 DU

800m run

4 rope climbs

20 pull ups

40 DU

400m

3 rope climbs

15 pull ups

30 DU

200m

2 rope climbs

10 pull ups

20 DU

Buy-out: 50 Air Squats

Time Cap: 35 min

Fx: 2:1 Singles, J-Hook Row

P: As written

O: C2B

 

Coach’s Tip:  Endurance metcon with lots of pulling from both rope climbs and pullups so make sure your hands are good to go.  Air Squats should be unbroken.  Take a selfie after to celebrate!

Coach Katie having some post workout fun


Tuesday 7/23/2019

STRENGTH

 

16 minutes to build to a heavy 3 rep deadlift

 

WOD

 

21-15-9 reps of-

Deadlift

Burpee Box Jump

 

Time Cap: 11 min

 

Fx: 135/95, 20/18

P: 185/125, 24/20

O: 225/155, 24/20

 

Coach’s Tip:  Deadlifts for Strength and for the metcon.  Creating (and keeping) tension throughout your whole body is the big key here.  If you feel your form compromising, take a quick rest.

“DANIEL SAN”

COACH’S CHOICE:  DANIEL

 

Today we take on the WOD inspired by the master WOD designer himself, Coach Daniel.  Of course there are handstand walks (which gave him airtime during the 2016 CrossFit Games’ regionals!) and it is made up of a beautiful balance of strength, skill and endurance.  Just like him.

Get ready for another epic day!

 

WOD

 

“Daniel San”

5 rounds-

25′ HS Walk

5 Squat Cleans

10 Bar Facing Burpees

After rounds 1, 3, and 5 you must do 15 HSPU at the end of the round

Time Cap: 23 min

Fx: 135/95, 20 shoulder taps, Pike Pushup 1:1

P: 185/125, Kipping HSPU

O: 225/155, 2″ Deficit Kipping HSPU (25# plate no ab mat)

Regrets: 245/165, 4″ Deficit Kipping HSPU (45# plate no ab mat)

Super Regrets:  Cinnamon Challenge

 

Coach’s Tip:  “Sweep the leg”- Cobra Kai sensei John Kreese

 

He floats like a butterfly and stings like a bee…