Daily WOD




Come on in from 9a to Noon and get your fitness on!  Rumor has it there may be fun some activities planned… but you’ll have to earn those treats!





Unilateral KB Carry (down with R Back with L)

15 Banded Pull aparts

10 Reverse Snow Angels

3 Rounds



400 M Run

15 Toes to Bar

15 Push ups

4 Rounds

Lets get those running legs ready! We start with a little skill work.  We will hit some moments to work on some shoulder health and knee health.  Then we jump into running, push ups and toes to bar.  Hold yourself to a high standard on the push ups!



Tomorrow we see the return of Partner Friday’s! We are big believers that fitness is found in community and supporting one another. Friday’s is the day where we attack wods together and it makes us all better.If you have seen it before, be sure to check out the blog post from Coach Mike below. It’s a classic read that speaks to the mission and philosophy of the Cove.



Friday partner WODs are a lot of fun here at CrossFit Cove. It’s a great time to come together as a community, meet someone new, and sometimes partner up with a friend. But, what happens immediately after the WOD can affect your mood and self-confidence.

Firebreather –Fie-r-bre’-th-er: (n)

A popular term in the CrossFit community for an extremely fit person who has extraordinary power output.

“He did that workout in 2 minutes and 31 seconds? Holy crap! He’s a firebreather!”

We’ve all been through it. You show up to a partner WOD, scope out the room for potential teammates, and then boom! The resident “firebreather” makes eye contact with you and asks you to be their partner. Worse yet, the coach starts pairing athletes up randomly and you’re paired up with the grizzled CrossFit veteran. You’ve seen them crush WODs on a daily basis and you’ve seen how much more they can lift than you. You’re excited because your team will likely finish the WOD first or in the shortest amount of time, but now you have to workout with them. Side-by-side; your performance will affect their WOD finishing time.

Fast-forward 20-30 minutes later…

The WOD is finally over. Your partner is making a sweat angel on the mat next to you and you are hunched over trying to catch your breath. They peel themselves off the floor, walk over to you, say great job, and give you an enthusiastic high-five. Your response: “I’m sorry.”

Wait, what?

Look back to the end of the second paragraph: “your performance will affect their WOD finishing time.” You suddenly changed your personal goals to reflect those of your partner. Why? On every other day, you push yourself to your limits and your results satisfy your goals. It’s not different than any other WOD, but for some reason you put their performance needs ahead of your own.

As coaches, this is one of the most common phrases we hear, and it’s also the most disheartening. We just watched you try your hardest and fight through every rep (literally). We watched you push yourself further than you thought you could. We watched you fail a rep because of that extra effort. After the WOD, we watch you writhe in pain on the ground in a pile of your own sweat (it’s very flattering). The last thing we want, or expect to hear are our athletes tearing themself down when we, and they, know that they just gave their best effort.

Be proud of where you are and how far you’ve come. Every. Day. Every day, you are stronger and faster than you were yesterday. Don’t let someone else dictate or lead you astray from your personal goals. Don’t forget why you are here and why you keep coming back. Take time to look back at where you started, look at your progress, and be proud. This is your journey. When you are finished, look towards the future and never lose sight of your “why.” Most importantly, unless you just dropped a barbell on your partner’s foot, never say you are sorry.



AMRAP in 22 Minutes 

150 Front Squats


Directly into Max Rounds of

15 Cals on the Rower

15 Push Press

15 Pull ups

Fitness: 75/55

Performance: 95/65

Open: 115/75

Partner A Rows, Partner B does push press, Partner A does pull ups, Partner B does the Row….




Take 10 minutes to find a heavy 2 Rep Power Clean


30/20 Cals on the Assault Bike

30 Sit ups

10 Power Cleans

Rest 2 minutes


4 Rounds 

Fitness: 115/75

Performance: 155/105

Open: 185/125

Coach’s Tip: 


Throwback picture of young Josh. Just adorable






The Open is over…now what?

First of all, congrats to everyone who participated in the Open or did any of the Open workouts.  The Open is designed to test your skills, strengths, weaknesses, and mental fortitude.  It is a chance to put your fitness to the test.  Chances are you pushed past your normal limits and pushed harder than you normally do on a day-to-day basis.  Many of you may have set new PRs and crushed new movements.  So once again, congrats and be proud of yourself.

But now what?  The first move after the Open is usually to decompress for a few days.  The Open is basically a 5 week competition that can cause plenty of fatigue and stress (both physically and mentally).  Time to regroup and get recharged.  Here are a few simple ways to decompress:

-Work on movements that you LOVE.  We spent months working on movements that are weaknesses; have some fun.

-Go hard  on the regular Cove programming and keep it to 1 workout a day

-Hit some bicep curls…because who doesn’t love them?!

After getting recharged it is time to get refocused.  A great way to do this is to sit back and reflect.  Take some time and think about your overall performance during the Open. Every open is filled with victories and moments that didn’t turn out how you liked. How we react to these moments is how we grow stronger.

Here are some questions you should ask yourself (I would suggest actually writing your answers down):

-What movements did you excel at?  What movements caused you trouble?

-Did you hit any PRs?  Did you perform any movements that you never have before?

-How were your intangibles? (i.e. sleep, recovery, warm-ups, etc)

-What are your goals for the next training year?  (i.e. strength, body composition, gymnastics, endurance, other competitions, mindset, etc)

The final step after decompressing, recharging/refocusing is ACTION!  Time to focus on your personal goals and actually work on them.  You can write all the goals down that you want but if you don’t actually set aside some time to work on them, how will you achieve them?  (Some goals require less extra time than others, i.e. Double Under skill work only takes a few minutes). Remember, we are looking at them quarterly and want them to be S.M.A.R.T. (Specific, Measurable, Achievable, Realistic, Time Bound).  We offer personal training, programming, and nutritional services here at the Cove to help you reach those goals. If you would like to sit down with us and talk about them you can just email us at Info@CrossFitCove.com and we can set up a time to meet.


30 Seconds on 30 Seconds off for 8 minutes

Max Double Unders

Rest 1 minute 


For 12 Minutes 

Min 1: 12 1 Arm Hang Clean and Jerks (Right arm)

Min 2: 40 second plank

Min 3: 12 1 Arm Hang Clean and Jerks (left arm) 

Rest 1 minute 


8 min EMOM

12 Med Ball Cleans

Max Burpees

Coach’s Tip: We are going long today with three metcons separated by a minute rest. Get the most out that minute by controlling your breathing and getting focused for the next series of movements. Stay slow and steady on those burpees.


Misa keeping focused on her kip 







Every 30 Seconds for 5 minutes

2 Deadlifts

Rest 1 Minute

Every 30 Seconds for 5 minnutes

2 Sumo Deadlifts




AMRAP in 3 Minutes

30 Goblet Lunges

6 Suitcase carry walks (6 lengths of cones)

Max KB Swings

x 4

Coach’s Tip: Moving some heavy weight to start the day today. You can move up in weight, but you should not be making big jumps.   The 30 seconds will start to go fast in the end!  Then we jump into 12 minute fun burner.




We are blown away by the efforts set forth over the course of the past five weeks!  In the coming days we will celebrate more achievements, but EVERY SINGLE ONE OF YOU should be so proud of the work you put in.  We held ourselves to the highest possible standards of movement (and yes, that meant ‘no reps’ for many of us!) but we should revel in the fact that this not only makes us true competitors, but makes us better and stronger athletes. For anyone doing one last re-test (or doing 18.5 for the first time) but sure to get your scores in by 8P EST.  After that, we’ll do some data analysis and you’ll not only see how you’ve improved over time, but you’ll get a great litmus test of where you stand among your fellow athletes around the world!



8 Minute EMOM

1 Power Snatch + 2 OHS

(same weight)

Fitness Option- 1 Power Clean + 2 Front Squats




25 Bar Facing Burpees

20 Power Snatch

15 OHS/Front Squat

2 Rounds

Fitness: 95/65 (Front Squat)

Performance: 115/75

Open: 135/95

Coach’s Tip: The strength work will be a great warmup for the Metcon and should help you decide what weight to go with.   The workout should be in the 12-14 minute range (we will put a hard time cap of 18 minutes on this), so choose accordingly!

Joe L. looking super strong and controlled on OHS…

For all those athletes that are feeling it from a hard week of training, this Sunday we have Coach Ashley at 8:15.  Or see you at Open Gym 9a-Noon per usual!



Next week we will be offering a series of free CrossFit 101 classes. These three separate classes are focused on teaching athletes the key fundamental moves we see in class, giving them a foundations to transition into our regular membership.  The classes will be next Monday, Tuesday, and Thursday at 6:30 PM (March 26th, 27th and 29th). We are limiting the class to 7 athletes, so if you know someone who wants to give CrossFit a try here at the Cove they can sign up at the following link. This is a $100 value that is free to a select few!

We are starting out next Fresh Start Challenge on April 2nd and we have just two spots left!  If you know anyone interested, the time is now to let them know.  Please send them directly to me at marina@crossfitcove.com.  Thanks again for spreading the good word!



1 Cove Suicide 

10 Burpees

20 Single Arm DB Strict Press (10 each arm)

20 1 Arm KB Russian Swings (10 each arm) 

Rest 30 seconds. 

AMRAP 20 minutes  





Core WOD
10 Alternating Sigle Leg V ups
1:00 Plank
10 Alternating Single leg Glute Bridges
3 Rounds

Joe L. looking super strong and controlled on OHS…


We had posted last week that the band Irreconcilable Differences was going to make a guest appearance at the Cove after 18.5.  Due to a scheduling conflict, the band cannot make it… but are heading out to Nottingham’s (http://nottinghams.net) after the Friday Night Lights 18.5 WODs!  It’s local, so hopefully we can get a big crowd.  There’s a ton of space, pool tables and DJs!  So let’s go get our Post-Open dancing shoes on and have a fun night out!


Next week we will be offering a series of free CrossFit 101 classes. These three separate classes are focused on teaching athletes the key fundamental moves we see in class, giving them a foundations to transition into our regular membership.  The classes will be next Monday, Tuesday, and Thursday at 6:30 PM (March 26th, 27th and 29th). We are limiting the class to 7 athletes, so if you know someone who wants to give CrossFit a try here at the Cove they can sign up at the following link. This is a $100 value that is free to a select few!




Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Patrick A. working hard to impress Coach Maria.  It’s working…