Daily WOD

REMINDER: POST YOUR OPEN SCORES

REMINDER: POST YOUR OPEN SCORES

If you are officially signed up for the open be sure to post your open scores at games.crossfit.com.

WOD

 

“Daniel is Mean”

Every 3 minutes for 15 minutes:

15 Deadlifts

25 Pushups

Remaining Time: Max HSPU

 

Fx: 135/95, kneeling pushup, pike pushup

P: 155/105

O: 185/125

 

ACCESSORY

 

Durante Core

4 rounds-

10 Hollow Rocks

10 V-Ups

10 Tuckups

10 sec Hollow Hold

 

Coach’s Tip: Lots of pressing today, both horizontally and vertically.  Make sure you are breaking sets up from the beginning so you don’t fatigue too much from the Pushups going into the HSPUs.

Well that was fun

EARN THOSE TEAM POINTS WITH SUNDAY YOGA

If you are feeling it from the week or specifically Friday night then treat your body to what it needs with Yoga and Coach Katie F. If you attend you earn a point for your team.

YOGA 8:15 AM

OPEN GYM 9 AM to Noon

COVE KIDS 9:30 AM COVE KIDS OPEN WORKOUT 20.2

 

MONDAY CLASS

METCON

“Daniel is Mean”

Every 3 minutes for 15 minutes

15 Deadlifts

25 Pushups

Remaining Time: Max HSPU

Fx: 135/95, kneeling pushup, pike pushup

P: 155/105

O: 185/125

 

ACCESSORY

Durante Core

4 rounds

10 Hollow Rocks

10 V-Up

10 Tuckup

10 sec Hollow Hold

Saturday 10/19/2019

PARTNER WOD

 

“You Go I Go”

10 rounds-

9 Front Squats

6 Shoulder to Overhead

 

then…

 

10 rounds-

9 Deadlifts

6 Bar Facing Burpees

3 Squat Cleans

 

Time Cap: 24 min

 

Fx: 95/65

P: 115/75

O: 135/95

 

Coach’s Tip: Come take a fun class with this partner WOD.  Partners alternate full rounds.  Each round should be unbroken or as close to unbroken as possible.

20.2!

OPEN 20.2 STARTS NOW!

 

The Open officially kicks off week two with 20.2, and yet again and we’ve got tons of things happening to keep you rallying!  Here’s the what you can expect over the next 36 hours, so please read carefully!

 

THURSDAY @ 8PM WORKOUT ONE WILL BE ANNOUNCED on games.crossfit.com. We will also post the workout on our blog/website as soon as it is released,  so continue your habit of reading this post regardless!

 

FRIDAY’S WORKOUT WILL BE THE OPEN WORKOUT.  As you now know, even if you didn’t sign up the Open, if you come on Fridays, you’ll be doing it anyway!  These classes are run slightly differently than normal (we still warm up and get ready together,  but we take turns judging each other as many of us need a judge to submit a score.).  Please note if  you did not sign up OFFICIALLY for the Open, you don’t NEED a judge.  But if you want to see what it feels like, we can typically make that happen!

 

FRIDAY NIGHT LIGHTS KICKS OFF AT 5:30PM WITH THE TEAM “FACE OFF’! One representative of each team will kick off the night with an epic throw down.  This Friday’s event will call for one female from each team to represent in a LADIES RX heat.  Just like last Friday, it will be an exciting way to kick off the night and get everyone energized.  We will run rolling heats after that until we are all done!

 

AFTER PARTY AT HYSTERIA.  Once the last heat wraps, we’ll head right over to HYSTERIA for some ‘After Open’ libations.  Friends are welcome of course!  Let’s talk some smack, have a snack and throw some back!

 

WORKOUT 20.2
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
♀ 35-lb. dumbbells
♂ 50-lb. dumbbells
Rx’d (Ages 16-54) ♀ 35-lb. DBs ♂ 50-lb. DBs
Scaled (Ages 16-54) ♀ 20-lb. DBs, hanging knee-raises, single-unders ♂ 35-lb. DBs, hanging knee-raises, single-unders
Teenagers 14-15 ♀ 20-lb. DBs ♂ 35-lb. DBs
Scaled Teenagers 14-15 ♀ 15-lb. DBs, hanging knee-raises, single-unders ♂ 20-lb. DBs, hanging knee-raises, single-unders
Masters 55+ ♀ 20-lb. DBs ♂ 35-lb. DBs
Scaled Masters 55+ ♀ 15-lb. DBs, sit-ups, single-unders ♂ 20-lb. DBs, sit-ups, single-unders

 

Open love…

 

Thursday 10/17/2019

WOD

EMOM for 20 min:

1: 2 Laps around the gym

2: 200/175m Row

3: __ Burpees

4: 10/8 Cal Bike

 

Fx: 9 Burpees

P/O:12 Burpees

 

ACCESSORY

3 rounds-

5 Chaturangas

Right into a 1:00 plank

15 Glute Ham Bridges

1 Chaturanga = 1 Down Dog -> Pushup -> Up Dog

 

Coach’s Tip: This is meant to be a very active recovery piece for anyone doing the Open to get them ready for Friday.  For those not doing the Open, you should be looking to complete each task as fast as possible to allow for maximum rest each minute and keep the intensity up.

Jared “The Bird” standing tall

 

 

20.1 FRIDAY NIGHT LIGHTS FACE-OFF WINNERS!

OPEN WEEK ONE: IT’S A WRAP!

 

A HUGE congratulations to everyone who completed Open WOD 20.1!  It was a great start to the Open and the energy at the Cove was ELECTRIC on Friday.  From 5:30am to the Face Off of Friday Night Lights, we were blown away by the effort, enthusiasm and support this community showed!

But of course we do love a little friendly competition… and we are reveling in the team dynamics that are happening.  But after great showing from Blue Balls and Barbells (38 points) and Allie Cats (36), we are excited to announce the winner of week one is BIG GREEN!  From judging participation, number of athletes who did the workout and Daniel killing 20.1 in under 13 minutes, it was a clear cut victory with 40 points.  BIG GREEN, put on your party planning hats and pick the after-party location for this Friday!

 

For this coming week, there will be one additional way to earn points for your team.  You can earn a point for your team by either doing 30 minutes of mobility or attending Sunday yoga.

 

STRENGTH

 

Every 90 seconds for 12 min (8 rounds):

1 Snatch

 

WOD

 

For time:

36 Pullups

21 Snatches

24 Pullups

15 Snatches

12 Pullups

9 Snatches

 

Time Cap: 17 min

 

Fx: J-hook row, snatch weights: 45/35, 75/55, 95/65

P: Snatch weights: 95/65, 115/75, 145/100

O: C2B, Snatch weights: 115/75, 135/95, 165/115

 

Coach’s Tip: All pulling today with both bodyweight and barbell.  Your arms will be tired so make sure you are properly using your legs and hips to get the upward acceleration needed.

 

Phil vs 20.1

 

 

Tuesday 10/15/2019

STRENGTH

 

14 min to establish a heavy complex of:

1 Power Clean

2 Hang Power Clean

 

WOD

 

6 rounds-

90 sec work/30 second rest

12 TTB

6 Hang Power Cleans

Remaining Time: Max DU

 

Score is DU accumulated

 

Fx: Hanging Leg Raise (1:1), 115/75

P: 155/105

O: 185/125

 

Coach’s Tip: The work portion for the metcon is short and the reps are relatively high so you’ll have to hustle to get some good DU/SU work in.

Monday 10/14/2019

Congratulations to all those Cove athletes that are competing in their first CrossFit open. We had a blast on Friday and will be tabulating the scoring for this past week’s open.  Congratulations to Daniel Park of the Green Team on winning the featured heat this week. The winning team will get to pick the post-party location for week two of the Cove CrossFit Open.

 

GYMNASTICS

 

15 minutes for Pullup/Bar MU Practice

 

WOD

 

3 Rounds for Time-

30 Alternating DB Snatch

20/15 Calorie Row

10 Burpee Box Jumpovers

 

Time Cap: 16 min

 

Fx: 35/25, 20/18″

P/O: 50/35, 24/20″

 

Coach’s Tip: Starting the week off with some skill work for the Open.  Focus for the next few weeks will be keeping the intensity up and keeping the skills sharp.

The coaches getting after it during this past Friday Night Lights feature heat!

KIDS OPEN – YOGA RECOVERY – OPEN GYM

If 20.1 kicked your butt then treat your body the recovery it needs. Join Coach Katie for our 8:15 AM yoga class.

The kids will be getting open fever as well with the 9:30 AM kids class.

COVE KIDS 20.1

5 ROUNDS
4 Ground To Overhead
5 Pvc Facing Burpees
Half the work but all the FUN!

 

MONDAY CLASS

GYMNASTICS

Pullup/Bar MU Practice

 

METCON

3 Rounds for Time

30 Alternating DB Snatch

20/15 Calorie Row

10 Burpee Box Jumpovers

Time Cap: 16 min

Fx: 35/25, 20/18″

P/O: 50/35, 24/20″

Saturday 10/12/2019

STRENGTH

 

14 minutes to establish 1RM Split Jerk (from rack)

 

WOD

 

AMRAP in 15 min:

400m Run

5 Split Jerks (from ground)

 

Fx: 135/95

P: 185/125

O: 225/155

 

Coach’s Tip: Simple WOD after the first week of the Open.  Hopefully you aren’t too sore.  For Split Jerks, the key is to use the legs to drive upward then fast feet to get into the split position.