Daily WOD

Wednesday 8/7/2019

WOD

 

“Cove Tester #2”

Buy-in: 1000m Row

THEN

50-40-30-20-10 reps of-

Wall Balls

Alt. DB Snatch

 

Time Cap: 25 min

 

Fx: 35/25, 18/12

P/O: 50/35, 20/14

Coach’s Tip: Retesting one of the original Cove Testers to see where you fitness has gone in about 2 months.  Don’t go too hard on the row or you won’t be able to recover during Wall Balls.

Tuesday 8/6/2019

STRENGTH

 

Every 90 seconds for 5 sets:

1 Squat Clean + 2 Front Squats

 

WOD

 

5 rounds-

10/8 Cal Bike

8 Burpee Box Jumpovers

10 Squat Cleans

 

Time Cap: 17 min

 

Fx: 20/18″, 95/65

P: 24/20″, 115/75

O: 24/20″, 135/95

Regrets: Same as Open, but you must clear the box (don’t trip)

 

Coach’s Tip: Legs are going to be fatigued from both the bike and Squat Cleans.  Put enough effort into the Jump Over portion of the Burpee Box Jump Over.  Bike should be under 1 min every round.

Monday 8/5/2019

STRENGTH

 

Every 90 seconds for 8 rounds:

1 Power Clean + 1 Push Press + 1 Push Jerk

 

WOD

 

For time:

15-10-5 reps of-

Push Press

Pullup

 

Time Cap: 10 min

 

Fx: 95/65, J-Hook Row

P: 135/95, Pull-up reps x 2

O: 155/105, C2B + reps x 2

 

Coach’s Tip: Lots of shoulder work!  If you get in before class, grab a band and start activating those muscle or start stretching.

Saturday 8/3/2019

STRENGTH

 

15 minutes to establish a heavy 5-rep deadlift

 

WOD

 

“Pull/Push”

3 rounds-

25 Deadlift

25/18 Ring Dips

 

Time Cap: 13 min

 

Fx: 135/95, Hand Release Pushup Option/Box Dip Option

P: 185/125

O: 225/155

 

Coach’s Tip: Deadlifts and more deadlifts.  Setup is KEY.  Don’t try to pull it off the ground with your arms, use your legs.

Friday 8/2/2019

PARTNER WOD

 

10 rounds-

(You go, I go style)

12/9 Cal Bike

8 DBall over the shoulder

50 foot DBall carry (bear hug style)

10 Box Jumpovers

50 foot DBall carry (bear hug style)

 

*Partner 1 completes a full round, and then rests while Partner 2 completes a full round

 

Time Cap: 28 min

 

Fx: 50/30, 20/18″

P: 70/50, 24/20″

O: 100/70, 24/20″

 

Coach’s Tip: You should have plenty of rest while your partner works so each round should be just as fast as the previous round.

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.