Daily WOD

Wednesday 5/15/2019

WOD

 

Every 2 minutes for 12 minutes-

__ Cal Bike

Remaining Time: Max Burpee Box Jumpovers

 

Fx: 8/6 cal, 18/12

P/O: 10/8 cal, 24/20

 

Rest 3 min

 

Every 2 minutes for 12 minutes-

10 Deadlifts

Remaining Time: Max Burpees over Bar

 

Fx: 95/65

P/O: 135/95

 

Coach’s Tip:  Sprint work on the bike followed by max effort bodyweight movements.  Deadlifts are light for the second part so don’t get sloppy with form!

Tuesday 5/14/2019

STRENGTH

 

EMOM for 8 min-

3 Push Press (from ground)

 

WOD

 

For time:

30-20-10 reps each of-

Push Press

KB Swings

Toes to Bar

 

Time Cap: 18 min

 

Fx: 75/55, 35/24, Hanging Leg Raises

P: 95/65, 53/35

O: 115/75, 70/53

Coach’s Tip:  Shoulders and pulling today.  Grip is going to be a factor quickly so pick manageable sets for T2B.

Monday 5/13/2019

WOD

 

“Nascar”

10 rounds-

200m Run

4 Squat Cleans

 

Time Cap: 25 min

 

Fx: 135/95

P/O: 155/105

 

CORE

 

3 rounds-

:30 on/:30 off

V-ups

Situps

Flutter Kicks

 

Coach’s Tip:  Simple couplet with running and Squat Cleans.  Weight should be heavy enough to do in singles but not take more than 10 sec of rest.

Saturday 5/11/2019

WOD

 

“Sell your soul”

Row 500m

rest 2 min

Row 500m

 

Time Cap: 8 min

 

STRENGTH

 

5 sets for quality:

8 Strict Press

10 Strict Pullups

1:00 DBall Wall Sit

 

Coach’s Tip:  Rowing sprints are super fun!  Got some great strength work to go along with it.

Friday 5/10/2019

PARTNER WOD

 

Every 5 minutes for 25 minutes:

24 Calorie Bike

20 Bar Facing Burpees

16 Power Snatch

12 Overhead Squats

Max Ring MUs

 

F:  Max Burpee Pullups, 75/55

P: 95/65

O: 115/75

Coach’s Tip:  Small chipper-style sections ending with max effort gymnastics.  Split up the reps between you and your partner however you want.

CROSSFIT KIDS!

LAST CHANCE TO SIGN UP FOR CROSSFIT KIDS!

Last chance to sign up your little fire-breathers!  We are starting our next round of CrossFit Kids classes on Sunday, May 12th!  We will run for four weeks (skipping Memorial Day weekend) with the schedule as follows:
Sunday, May 12th:  9:30 – 10:15a
Sunday, May 19th: 9:30 -10:15a
Sunday, June 2nd: 9:30 – 10:15a
Sunday, June 9th: 9:30 – 10:15a
The classes will be designed for kids ages 8 – 12.  While we will fill the 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!).
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 series costs $60 for Cove members and $75 for non-members (yes, friends are welcome!!)

WOD

 

5 rounds-

400m Run

20 Wall Balls

 

Time Cap: 20 min

 

Fx: 14/10

P/O: 20/14

 

ACCESSORY

 

“Booty”

 

5 rounds-

10 Lunge Jumps

10 “1.5” Back Squats

 

Fx: 95/65

P: 115/75

O: 135/95

 

Coach’s Tip:  Lots of legs for today but it will be great “Murph” prep with running and squatting.

 

MARTINE!!!!!!

Wednesday 5/8/2019

WOD

 

For time:

21-15-9 reps of-

Hang Clean and Jerk

Toes to Bar

 

Right into…

 

9-15-21 reps of-

Push Press

Pullups

 

Time Cap: 18 min

 

Fx: 95/65, Hanging Leg Raise, J-hook row

P/O: 115/75, C2B

 

ACCESSORY

 

:15 on/off DU

:30 on/off DU

:45 on/off DU

1:00 on/off DU

:45 on/off DU

:30 on/off DU

:15 on DU

 

Coach’s Tip:  Plenty of pulling for the metcon today so grip may become a factor.  Break those sets up early.

Tuesday 5/7/2019

STRENGTH

 

Every 2 minutes for 12 minutes:

10 Deadlifts

*build up as you work

 

WOD

 

“Jellier Legs”

4 rounds-

10 DB Deadlifts

100’ DB Farmer’s Carry Lunge

15/12 Cal Row

10 DB Box Step Ups

Cap: 20 min

Fx: 35/25, 18/12”

P/O: 50/35, 24/20”

Coach’s Tip:  Lots of deadlifts for today so make sure you are focusing on hinging at the hips and engaging your back muscles.

 

#momgoals #multitasking #leadbyexample #coachmaria #lungeandlaugh

Monday 5/6/2019

WOD

“Don’t Lose Count”

25 Rounds for Time:

1 HSPU

2 Burpees over the bar

3 Thrusters

 

Cap: 35 min

 

Fx: 95/65, Seated DB Press

P: 115/75

O: 135/95, Strict HSPU

 

ACCESSORY

 

3 rounds-

20 Medball Russian Twists

15 V-ups

10 Hollow Rocks

 

Coach’s Tip:  Super quick transitions so make sure you keep your rounds straight.  Movements should be done unbroken.

NO YOGA – BODY COMP CHALLENGE SCANS

There is no yoga this weekend but for those athletes signed up for the Cove Body Composition Challenge we will be doing our scans from noon to 2 PM.

MONDAY’S WORKOUT

MetCon
“Don’t lose count”
25 rounds
1 HSPU
2 Burpees over the bar
3 Thrusters

Fx: 95/65, Seated DB Press
P: 115/75
O: 135/95, strict HSPU

Cap: 35 min

Gymnastics Accessory
3 rounds
20 Medball Russian Twists
15 V-ups
10 hollow rocks