Daily WOD

Tuesday 9/11/2018

SKILL WOD

 

**Accumulate: 413 Rope Climbs as a gym.  During 9/11 – 343 firefighters and 71 law enforcement officers died in the World Trade Center and on the ground in New York City,[6]

Spend 10 minutes working on rope climbs

P/PP Mods:

Alternate between KB rope pulls, Is / Ys / Ts, & DB rows

 

WOD

 

“The Chief”

Max rounds in 3 minutes of:
3 Power Cleans
6 Push-ups
9 Squats

Rest 1 minute.

Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

Fitness: 95/65
Performance: 135/95
Open: 135/95

P/PP Mods:

-Sub DB Power Cleans

-Incline Push Ups

 

Coach’s Tip: We have some skill work that will take everybody’s help throughout the day for our 9/11 tribute.  Then we hit a Hero WOD to finish off our day-long tribute.  Come ready to work hard!

Monday 9/10/2018

HONORING 9/11 THIS WEEK

We know it hard to believe, but this year marks the 17th anniversary of 9/11.  While most of us have our own personal story around this tragic event, we like to bring our Cove community together to remember this day in a very special way.  On Tuesday, we will be honoring the fallen first responders from 9/11 by doing 413 rope climbs as a gym.  During the 9/11 attacks, 413 firefighters, police officers, and EMTs lost their lives trying to save the lives of others, and we will remember each and every one with a climb.  As a gym, our goal is to accumulate 413 ascents (or scaled ascents).  Everyone can contribute and be part of this!

We will also hit a Hero WOD after climbing to mark this day of remembrance in our own unique Cove way!

 

 

GYMNASTICS

 

Pull Up Track 

4 sets:

3 Reps- Chin over bar hold + 90 hold + bottom hold

(Jump into the hold and hit each position for 4 seconds)

12 Seated Barbell Pull ups

 

Muscle Up Track 

4 sets:

5 Jumping Muscle Ups (be sure to pass through the dip portion. Do these on the high rings.  Hold the last drip in a full press out position for 20 seconds)

10 Ring rows (elevate feet up on a box)

 

P/PP Mods:

4 sets:

-10 Box Dips

-10 Pause Ring Rows (use breath to manage pressure in core – pause and squeeze scaps at the top)

 

WOD

 

EMOM for 15 minutes:

Min 1: ____ Doubles

Min 2: 15 KB Swings

Min 3: Max Cals Row

 

Fitness: 30 seconds of doubles  (35/26)

Performance: 40 Doubles ( 53/35)

Open: 60 Doubles (70/53)

 

P/PP Mods:

Min1: 12 Assault Bike Cals

Min2: 15 Russian KB Swings

Min3: Max Cals Row

 

Coach’s Tip: The focus for today is our Gymnastics pulling.  Keeping a good hollow position during your movements is a key component here.  Finish off the day with a good EMOM that will help work on your Double Unders while under fatigue.

 

This woman continues to amaze us.  Tracey has been so consistent, listens to her coaches and is making amazing gains.  If you haven’t met her yet, introduce yourself and tell her to keep it up!

 

Saturday 9/8/2018

HAPPY WEDDING DAY!

 

On behalf of all of us at the Cove, we want to wish Coach Josh and Kristin a happy happy wedding day.  We hope it is the beginning of an amazing story filled with love, prosperity and great health. Oh, and cookie cake.  Lots of cookie cake.  Congratulations!!!

 

 

STRENGTH

 

Back Squats

3-3-3-3-3

*5 second decent, 1 sec pause in the bottom

P/PP Mods:
Tempo is fine if you can manage pressure in core w/.out breath-holding, otherwise, focus on exhale “release pressure” as you descend and continue to exhale on the way up)

 

WOD

 

5 Rounds for Time:

3 Front Squats

10 Burpee Box Jumps

15/12 Cal Row

Rest 30 seconds

 

*18 min time cap

 

Fitness: 135/95 (from the rack if it allows them to go heavier)

Performance: 185/125

Open: 205/135

P/PP Mods:
-Front squats from rack or opt for KB goblet squats

-Mod burpee w/ box step ups

 

Coach’s Tip: Plenty of heavy squats today!  Tempo Back Squats are a great chance to work on balance and stability during your squat.  The weight should be moving fast on the way up NOT slow.

Friday September 7th, 2018

MARK YOUR CALENDARS!

 

LT. FLYNN MEMORIAL WOD – SATURDAY 9.22.18

Please join us at the Cove as we band together to support fallen fireman, Lt. Nathan Flynn. Lt. Flynn passed away in the Line of Duty on the morning of July 23, 2018, while operating as the “lineman” on Engine 101. He is survived by his wife, Celeste, and five children. He was a 13 year member of Howard County Fire & Rescue (Maryland).

We are honored to be joined by Allan H. Kittleman, Howard County Executive and Howard County Outgoing Fire Chief Butler. They will kick off the event at 9am by saying a few words and reminding us of the importance of coming together as a community at times like this. We are honored to host this event to reflect on the sacrifices made by Lt. Flynn and all the brave men and women who work to keep us safe.

There is a GoFundMe page set up, and is being run by Howard County Professional Firefighters – IAFF Local 2000. We ask that in addition to the WOD, you support his family. A donation, no matter how big or small, is greatly appreciated. The GoFundMe page link can be found here:
https://www.gofundme.com/HowardCountyFlynnLODD

RSVP FOR THE EVENT HERE

 

4th ANNUAL CLASH AT THE COVE – SATURDAY 10.6.18

On Saturday, October 6th we will be hosting our FOURTH ANNUAL CLASH AT THE COVE.  The event typically runs from 9am – 2pm, so make sure you plan your weekend accordingly.  For those of you who have never done a competition before (or don’t know what an in-house competition is), it is a FRIENDLY and FUN competition and open only to members of the Cove.

The competition is for EVERYBODY in the gym, literally EVERYBODY!!!!

If you aren’t convinced that you can do this event AND have a great time you can still participate as a spectator or volunteer. We will take all the help we can get and we will be in need of judges and equipment managers!  Non-members and family are welcome to come and cheer everyone on too!  We plan to make a day out of it and include grilling and potluck get together after the workouts are complete.

If you’ve never done one before, you MUST consider signing up for the Clash at the Cove as it a fun and easy way to challenge yourself in a new way. If you are uncertain about competing or are deciding between the various divisions, please just talk to us. We promise we will steer you in the right direction!

This year we are excited to mix things up and do a TEAM competition with MALE/FEMALE PAIRINGS!  

HOW IT WORKS:

  • Sign up at the White Boards at the front of the gym by putting your name on the division in which you want to join 
  • We will assign you a partner in your same division (but opposite gender)
  • Teams will be two-person/mixed gender
  • Teams will be announced on September 24th, so you MUST sign up by the 20th!
  • And, of course, they will be announced via a must-see Facebook Live event (as well as published on the blog and on the White Board)

Our goal is to make this a FUN competition that will foster great community.  TRUST US that while this format is slightly different to what you might be used to, we WILL make this a competition to remember!

DIVISION STANDARDS:

In order to select which division is right for you, we have developed some ‘division standards’ as guidance. The weights listed should be “working weight”, meaning you should be able to perform 4-6 reps (not necessarily unbroken) for each of the movements below. It does not mean these movements will appear in the workouts, rather it is to help you judge your own individual capacity vs. the load demands of the two divisions. Also understand that you will be paired with a teammate so if a particular movement is a challenge for you then you will be able to lean in your teammate to help you out. It’s part of the fun of a team competition.

 Scaled

Clean and Jerk 95/65

Deadlifts 135/95

Box Jumps 24/20 (step ups allowed)

Jumping Pull Ups

Single Unders

Knees to Waist

RX

Clean and Jerk 155/105

Deadlifts 225/155

Box Jumps 24/20 (no step ups allowed)

Chest to Bar Pull Ups

Double Unders

Toes 2 Bar

So, put your name up on that sign-up board. We want to see those things FULL!

STRENGTH

 

Push Press

8-8-8-8

P/PP Mods:

From rack – focus on posture and alignment, avoid flaring of ribs or anterior tilt of pelvis (ie: “sticking your butt out”), lock out position should have shoulders stacked over ribs, ribs over pelvis

 

WOD

 

“Partner DT”

10 Rounds for Time:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

 

*20 min time cap

*Alternate rounds.

 

Fitness  115/75

Performance/Open  155/105

P/PP Mods:
-Sub single heavy KB DLs

-DB cleans

-DB push press

 

Coach’s Tip: We have some strength work to help with our pressing cycle and get warm for the metcon.  The metcon is a fun twist on the hero workout DT.  Another grip-heavy workout so break up the DLs and HPCs as needed.  All Push Jerks should be done unbroken.

 

 

Happy Birthday to this young lady!

Thursday September 6th, 2018

SKILL WOD

 

2 minutes at each station for 12 minutes (2 rnds):

Station 1- Rope Climb Practice – no more than 4 accents

Station 2- Free standing Handstand practice

Station 3- Hollow Hold then Roll into Superman Hold

 

P/PP Mods:
-Sub Sled or KB pull for rope climbs

-Handstands against wall OR legs up wall for inversion benefits

-Sub 10x Cat / Cow for Hollow to Superman

 

WOD

 

12 min AMRAP:

30 KB Swings

30 Toes to Bar

50 Double Unders

1 Rope Climb

20 KB Swings

20 Toes to Bar

50 Double Unders

1 Rope Climb

10 KB Swings

10 Toes to Bar

50 Double Unders

1 Rope Climb

 

Fitness: 35/26

Performance: 53/35

Open: 70/53 (75 doubles)

P/PP Mods:
-Russian KB swings

-Sub Slam balls for T2B

-Sub 50 Rope waves (25 / arm) for doubles

-Sub 1 seated KB pull for rope climb

 

Coach’s Tip: Fun skill work to start the day off.  Pulling, pressing, and core tension will all have carry over into our new cycles.  The metcon is extremely grip-heavy so grip strength is going to be the first thing to go.  Keep that in mind when choosing how to break up your sets,

UPCOMING EVENTS!

MARK YOUR CALENDARS!

 

LT. FLYNN MEMORIAL WOD – SATURDAY 9.22.18

Please join us at the Cove as we band together to support fallen fireman, Lt. Nathan Flynn. Lt. Flynn passed away in the Line of Duty on the morning of July 23, 2018, while operating as the “lineman” on Engine 101. He is survived by his wife, Celeste, and five children. He was a 13 year member of Howard County Fire & Rescue (Maryland).

We are honored to be joined by Allan H. Kittleman, Howard County Executive and Howard County Outgoing Fire Chief Butler. They will kick off the event at 9am by saying a few words and reminding us of the importance of coming together as a community at times like this. We are honored to host this event to reflect on the sacrifices made by Lt. Flynn and all the brave men and women who work to keep us safe.

There is a GoFundMe page set up, and is being run by Howard County Professional Firefighters – IAFF Local 2000. We ask that in addition to the WOD, you support his family. A donation, no matter how big or small, is greatly appreciated. The GoFundMe page link can be found here:
https://www.gofundme.com/HowardCountyFlynnLODD

RSVP FOR THE EVENT HERE

 

4th ANNUAL CLASH AT THE COVE – SATURDAY 10.6.18

On Saturday, October 6th we will be hosting our FOURTH ANNUAL CLASH AT THE COVE.  The event typically runs from 9am – 2pm, so make sure you plan your weekend accordingly.  For those of you who have never done a competition before (or don’t know what an in-house competition is), it is a FRIENDLY and FUN competition and open only to members of the Cove.

The competition is for EVERYBODY in the gym, literally EVERYBODY!!!!

If you aren’t convinced that you can do this event AND have a great time you can still participate as a spectator or volunteer. We will take all the help we can get and we will be in need of judges and equipment managers!  Non-members and family are welcome to come and cheer everyone on too!  We plan to make a day out of it and include grilling and potluck get together after the workouts are complete.

If you’ve never done one before, you MUST consider signing up for the Clash at the Cove as it a fun and easy way to challenge yourself in a new way. If you are uncertain about competing or are deciding between the various divisions, please just talk to us. We promise we will steer you in the right direction!

This year we are excited to mix things up and do a TEAM competition with MALE/FEMALE PAIRINGS!  

HOW IT WORKS:

  • Sign up at the White Boards at the front of the gym by putting your name on the division in which you want to join 
  • We will assign you a partner in your same division (but opposite gender)
  • Teams will be two-person/mixed gender
  • Teams will be announced on September 24th, so you MUST sign up by the 20th!
  • And, of course, they will be announced via a must-see Facebook Live event (as well as published on the blog and on the White Board)

Our goal is to make this a FUN competition that will foster great community.  TRUST US that while this format is slightly different to what you might be used to, we WILL make this a competition to remember!

DIVISION STANDARDS:

In order to select which division is right for you, we have developed some ‘division standards’ as guidance. The weights listed should be “working weight”, meaning you should be able to perform 4-6 reps (not necessarily unbroken) for each of the movements below. It does not mean these movements will appear in the workouts, rather it is to help you judge your own individual capacity vs. the load demands of the two divisions. Also understand that you will be paired with a teammate so if a particular movement is a challenge for you then you will be able to lean in your teammate to help you out. It’s part of the fun of a team competition.

 Scaled

Clean and Jerk 95/65

Deadlifts 135/95

Box Jumps 24/20 (step ups allowed)

Jumping Pull Ups

Single Unders

Knees to Waist

RX

Clean and Jerk 155/105

Deadlifts 225/155

Box Jumps 24/20 (no step ups allowed)

Chest to Bar Pull Ups

Double Unders

Toes 2 Bar

So, put your name up on that sign-up board. We want to see those things FULL!

 

STRENGTH

 

Take 12 minutes to find a heavy weight of the following complex:
1 Snatch Grip deadlift+ 1 Snatch from below the knee + 1 Snatch from above the knee + 2 Overhead Squats

**Fitness- 1 Power Snatch + 2 Hanging Snatches + 2 OHS

 

P/PP Mods:
12 minute EMOM

1: 8 snatch grip DLs, OH grip, no bar dropping

2: 10 PVC OH squats

 

WOD

 

Every 3 minutes for 15 minutes:

200 M Run

10 Hanging Power Snatch

Max Overhead Squats

 

Fitness: 75/55 (Hang Power clean/Front Squat)

Performance: 95/65

Open: 115/75

P/PP Mods:
-10 Cal Assault bike

-10 alternating DB hang snatch

-Overhead Squats from rack w light barbell or PVC pipe

 

Coach’s Tip: Lots of Snatch work today.  For the Strength portion, the Hang Snatches can be full or the power variation.  Focus should be on a flat back and great hip hinge.  The key to the Overhead Squats during the metcon is control.

 

If you haven’t met Travis yet, introduce yourself!  This former CFH’er is a great guy… and quite the beast… and we’re thrilled to have him!

 

WELCOME COACH SARAH!

WELCOME COACH SARAH B.! 

We are THRILLED to announce Sarah Browning will officially be joining the Cove coaching staff! If you’ve met her, you know she’s one heck of an athlete, nice as can be and has immersed herself in the community since day one. BUT what you might not know is that she’s a CrossFit “OG” (started 10 years ago!) and has almost four years of coaching experience under her belt before coming to us. She’s been shadowing classes and coaches at the Cove for the last few weeks to get more engrained in the “Cove way” and we’re excited to set her free on the floor this week leading classes. She’s a pro, filled with tons of knowledge and we can’t wait to unleash her on all of you!

Here’s her bio (a great read), but if you haven’t met her yet, please give her a fist bump and a welcome her to the team!

I started CrossFit in 2008 while attending Old Dominion University, working out in a friend’s backyard and on my own. In 2011, I joined the Marine Corps and moved to North Carolina where I met my husband. In 2013 I deployed to Afghanistan and joined the unofficial CrossFit Leatherneck on base.

In 2015 I finished my time in the Marine Corps and moved to Hawaii with my husband. That same year, I joined my first box (CrossFit Kailua) where I spent most of my free time. Within a few months, I was inspired to try coaching and I began the process at my box, continuing my education through my pregnancy. After I had my daughter, I continued coaching at CrossFit Oahu and CrossFit Kailua.

This June, my family and I left Hawaii and returned to my husband’s hometown, Columbia. Upon arriving, we were desperate to find a gym that truly made us feel at home. We found the Cove and after just one class, I knew this was the right place for us! I fell in love with the community atmosphere, the programming, and the amazing members and coaching staff.

Always on the hunt for new methodologies, I enjoy researching the background of fundamental movements and sharing in the trials and tribulations people experience during their fitness journey. My favorite movements are cleans and pull-ups and of course there is always room in the diet for a good slice of pizza and a cupcake! In my free time, I enjoy family time, practicing yoga and experimenting with cooking and baking – paleo things of course! I am so excited to share my love of CrossFit and functional fitness with everyone at the Cove.

 

SKILL WOD

 

Pull up Track 

5 Negatives (hold chin over the bar for 1 second to start each rep)

10 Barbell Rows (overhand grip)

4 Rounds

 

Muscle Up Track 

5 Ring to Chest Pulls (2 second pause at the top)

5-10 Ring Dips (strict)

4 Rounds

**People should be using the false grip on the rings.

 

P/PP Mods:

-Negative inclined ring rows (focus on breathing, watch for coning in abdomen)

-5-10 Parallette dips or box dips

 

WOD

 

For completion:

30/21 Cal Row

50 Barbell Front Rack Lunges (empty bar)

30 Sit Ups

30/21 Cal Row

40 Barbell Front Rack Lunges (add weight)

30 Sit Ups

30/21 Cal Row

30 Barbell Front Rack Lunges (add more weight)

30 Sit Ups

 

*17 min time cap

 

Fitness: round 2: 75/55  then round 3: 95/65

Performance: round 2: 95/65 then round 3: 115/75

Open: round 2: 115/75 then round 3: 135/95, 20 GHD Sit Ups

P/PP Mods:
-Modify cal volume on row if necessary (pay attention to posture during row to avoid coning or flaring of ribs)

-Lunges from rack

-Sub 30 L-sit plate raises for sit ups

Score = Total reps

 

Coach’s Tip: Focus is on the pulling work today.  Make sure you are using the correct progression options and your lower body is in a good position.  Sound movement and proper form sets the precedent for the cycle!  Then we row, lunge and hit some core. With an aggressive 17 min cap on it, this one might not be finished — but that is ok!  Get as far as you can! 

 

Huge props to Justin M. for taking the Level-1 CrossFit Certification course this weekend!  He’s still too young to take the official test and become a coach, but we are amazed by his love and continual commitment to getting better at this CrossFit thing! 

Monday September 3rd, 2018

LABOR DAY HERO WOD – MONDAY 9.3.18

Join us at 10 or 11am (these will be the ONLY classes on Labor Day, September 3rd) for our annual HERO WOD.  Just as in year’s past, we will tackle Abbate.   

 

We expect a good amount of people just like last year so we will have it set up the same way.  We will run heats every 40 minutes.  The first heat will START at 10:05.  The gym will be open by 9:30 for anybody that wants to get in a start their warm-up.  We will have a sign up sheet for heats at the Cove.

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

“Abbate”

Run 1 mile

155 pound Clean and jerk, 21 reps

Run 800 meters

155 pound Clean and jerk, 21 reps

Run 1 Mile

 

Coaching Tips: This is a tough workout from start to finish.  Pace all of your runs for an average or slightly below average mile time (for you) so you have energy for the Clean & Jerks.  The weight for the C&Js should be something you can move in smalls sets or very quick singles the whole time.

Saturday September 1st, 2018

METCON

 

5 Rounds for Time:

20 1-Arm DB Snatch

15 Box Jumps

20 Hand release push up

*Rest 1 minute

 

*22 min Time Cap

 

P/PP Mod:

-Sub Russian KB swings for box jumps

-Inclined pushups

 

CORE

 

4 rounds:

:30 Side Plank

:30 Side Plank

:30 Hollow Hold

:30 Leg Raises

 

P/PP Mod:

-Supported side plank (knee on the ground, check core for coning, breath throughout movement)

-Sub 15 L-sit plate raises for Hollow Hold & Leg Raises (stack ribs over hips / rib flaring, avoid leaning too far back and exhale while bringing weight overhead)

 

Coach’s Tip: Taking today a little slower after the crazy Friday workout.  rounds should stay consistent with the rest Finishing with some core work to wrap up the week and help build a solid foundation for the pressing work.

Friday August 31st, 2018

IT’S A BUSY FALL!

 

It’s hard to believe summer is coming to an end, but don’t fret… we have several AMAZING events to keep you motivated and inspired.  Here are the can’t miss events planned for next month or so!

 

LABOR DAY HERO WOD – MONDAY 9.3.18

Join us at 10 or 11am (these will be the ONLY classes on Labor Day, September 3rd) for our annual HERO WOD.  Just as in year’s past, we will tackle Abbate.   

U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.

“Abbate”

Run 1 mile

155 pound Clean and jerk, 21 reps

Run 800 meters

155 pound Clean and jerk, 21 reps

Run 1 Mile

 

LT. FLYNN MEMORIAL WOD – SATURDAY 9.22.18

Please join us at the Cove as we band together to support fallen fireman, Lt. Nathan Flynn. Lt. Flynn passed away in the Line of Duty on the morning of July 23, 2018, while operating as the “lineman” on Engine 101. He is survived by his wife, Celeste, and five children. He was a 13 year member of Howard County Fire & Rescue (Maryland).

We are honored to be joined by Allan H. Kittleman, Howard County Executive and Howard County Outgoing Fire Chief Butler. They will kick off the event at 9am by saying a few words and reminding us of the importance of coming together as a community at times like this. We are honored to host this event to reflect on the sacrifices made by Lt. Flynn and all the brave men and women who work to keep us safe.

There is a GoFundMe page set up, and is being run by Howard County Professional Firefighters – IAFF Local 2000. We ask that in addition to the WOD, you support his family. A donation, no matter how big or small, is greatly appreciated. The GoFundMe page link can be found here:
https://www.gofundme.com/HowardCountyFlynnLODD

RSVP FOR THE EVENT HERE

 

4th ANNUAL CLASH AT THE COVE – SATURDAY 10.6.18

On Saturday, October 6th we will be hosting our FOURTH ANNUAL CLASH AT THE COVE.  The event typically runs from 9am – 2pm, so make sure you plan your weekend accordingly.  For those of you who have never done a competition before (or don’t know what an in-house competition is), it is a FRIENDLY and FUN competition and open only to members of the Cove.

The competition is for EVERYBODY in the gym, literally EVERYBODY!!!!

If you aren’t convinced that you can do this event AND have a great time you can still participate as a spectator or volunteer. We will take all the help we can get and we will be in need of judges and equipment managers!  Non-members and family are welcome to come and cheer everyone on too!  We plan to make a day out of it and include grilling and potluck get together after the workouts are complete.

If you’ve never done one before, you MUST consider signing up for the Clash at the Cove as it a fun and easy way to challenge yourself in a new way. If you are uncertain about competing or are deciding between the various divisions, please just talk to us. We promise we will steer you in the right direction!

This year we are excited to mix things up and do a TEAM competition with MALE/FEMALE PAIRINGS!  

HOW IT WORKS:

  • Sign up at the White Boards at the front of the gym by putting your name on the division in which you want to join 
  • We will assign you a partner in your same division (but opposite gender)
  • Teams will be two-person/mixed gender
  • Teams will be announced on September 24th, so you MUST sign up by the 20th!
  • And, of course, they will be announced via a must-see Facebook Live event (as well as published on the blog and on the White Board)

Our goal is to make this a FUN competition that will foster great community.  TRUST US that while this format is slightly different to what you might be used to, we WILL make this a competition to remember!

DIVISION STANDARDS:

In order to select which division is right for you, we have developed some ‘division standards’ as guidance. The weights listed should be “working weight”, meaning you should be able to perform 4-6 reps (not necessarily unbroken) for each of the movements below. It does not mean these movements will appear in the workouts, rather it is to help you judge your own individual capacity vs. the load demands of the two divisions. Also understand that you will be paired with a teammate so if a particular movement is a challenge for you then you will be able to lean in your teammate to help you out. It’s part of the fun of a team competition.

 Scaled

Clean and Jerk 95/65

Deadlifts 135/95

Box Jumps 24/20 (step ups allowed)

Jumping Pull Ups

Single Unders

Knees to Waist

RX

Clean and Jerk 155/105

Deadlifts 225/155

Box Jumps 24/20 (no step ups allowed)

Chest to Bar Pull Ups

Double Unders

Toes 2 Bar

So, put your name up on that sign-up board. We want to see those things FULL!

 

 

PARTNER WOD

10 Rounds for Time:

15 Thrusters

15 Pull ups

*1 partner is running a 400 M run while the other is working on the rounds*

*25 min Time Cap

Fitness: 95/65

Performance: 115/75

Open: 135/95

 

P/PP Mod:

-DB thrusters or BB thrusters from rack

-15 ring rows

-Sub 15 cal bike for 400m run

 

Coach’s Tip: A beast of a partner WOD on Tap today. This should be heavy enough that you are not doing 15 unbroken.  10 Rounds of the work is divided up however the team wants.  One person runs and the other chips away at the rounds. Then they pass the work off to the runner when they come in.

 

Katie G. is consistency and persistency personified!  This regular nooner puts in the work every day and we love having her!