Daily WOD

Friday 7/26/2019

PARTNER WOD

 

AMRAP in 25 min (shared reps)

60 KB Swings

40 HSPU

20 TTB

*Every 5 minutes (including minute 0:00, you must share a 500m row)

 

Fx: 35/28, Box Pike Pushup, Hanging Leg Raise

P: 53/35

O: 70/53

 

Coach’s Tip:  We have a longer AMRAP for the partner WOD with some higher level gymnastics.  High rep ranges and a longer time domain make for a nasty combination.  Keep sets short so you don’t fatigue early on.

Thursday 7/25/2019

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 (like ‘plank tunnels seen here!), 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!!)

**Sign up for both sessions (8 weeks) for $120 members or $150 non-members**

COACH HOLDEN WOD

Many of you know Coach Holden as the gentle giant who loves  mobility, techno, and Cove athletes. Holden may be a chill guy but his personal workout is far from that. It’s a double feature of two metcons – a blood bath of wall balls, d-balls, and an assault bike sprint and a strength/endurance piece of 50 back squats with penalty runs.

WOD

“Chocolate Thunder”

For Time:

30/24 Cal Bike

50 Wall Ball

20 DBall over the shoulder

 

Time Cap: 10 min

 

Fx: 14/10, 50/30

P: 20/14, 70/50

O: 20/14, 100/70

MetCon Part 2

“Holden’s worst nightmare”

50 Back Squats (from ground)

 

*If you drop the barbell, you must buy tickets to a Maroon 5 concert and then run a 200m

 

Time Cap: 10 min

 

Fx: 95/65

P: 135/95

O: 155/105

Regrets: No shoes

Coach’s Tip:  Coach Holden’s WOD today.  Lots of ridiculousness and cardio.  Make sure to wear suspenders do help keep the core tight during the Back Squats.

Let’s try this again: COACH KATIE WOD

 

COACH KATIE

 

With yesterday’s rain we decided to switch the workouts up and move the “Coach Katie” for our Wednesday wod. Coach Katie has been busy with school and work lately but she gave us some great advice and insight to her workout that we wanted to share.

“I love this workout because they are all movements we used to do playing as kids on a playground. We used to swing/jump/run and climb on everything. It’s not a workout I want anyone to take too seriously. I want people to play around with what their bodies are capable of and to smile/laugh as much as possible  Just approach it like a kid. You GET to do this. You don’t HAVE to.”

 WOD

“Katie”

Buy in: 50 Air Squats

1 mile run

5 rope climbs

25 pull ups

50 DU

800m run

4 rope climbs

20 pull ups

40 DU

400m

3 rope climbs

15 pull ups

30 DU

200m

2 rope climbs

10 pull ups

20 DU

Buy-out: 50 Air Squats

Time Cap: 35 min

Fx: 2:1 Singles, J-Hook Row

P: As written

O: C2B

 

Coach’s Tip:  Endurance metcon with lots of pulling from both rope climbs and pullups so make sure your hands are good to go.  Air Squats should be unbroken.  Take a selfie after to celebrate!

Coach Katie having some post workout fun


Tuesday 7/23/2019

STRENGTH

 

16 minutes to build to a heavy 3 rep deadlift

 

WOD

 

21-15-9 reps of-

Deadlift

Burpee Box Jump

 

Time Cap: 11 min

 

Fx: 135/95, 20/18

P: 185/125, 24/20

O: 225/155, 24/20

 

Coach’s Tip:  Deadlifts for Strength and for the metcon.  Creating (and keeping) tension throughout your whole body is the big key here.  If you feel your form compromising, take a quick rest.

“DANIEL SAN”

COACH’S CHOICE:  DANIEL

 

Today we take on the WOD inspired by the master WOD designer himself, Coach Daniel.  Of course there are handstand walks (which gave him airtime during the 2016 CrossFit Games’ regionals!) and it is made up of a beautiful balance of strength, skill and endurance.  Just like him.

Get ready for another epic day!

 

WOD

 

“Daniel San”

5 rounds-

25′ HS Walk

5 Squat Cleans

10 Bar Facing Burpees

After rounds 1, 3, and 5 you must do 15 HSPU at the end of the round

Time Cap: 23 min

Fx: 135/95, 20 shoulder taps, Pike Pushup 1:1

P: 185/125, Kipping HSPU

O: 225/155, 2″ Deficit Kipping HSPU (25# plate no ab mat)

Regrets: 245/165, 4″ Deficit Kipping HSPU (45# plate no ab mat)

Super Regrets:  Cinnamon Challenge

 

Coach’s Tip:  “Sweep the leg”- Cobra Kai sensei John Kreese

 

He floats like a butterfly and stings like a bee…

COACH’S CHOICE: “CONDON”

“CONDON”

If you are scratching your head thinking “who is coach Condon”… well, you missed a legend at the Cove.  Mike was a long time coach and all-around great guy that we were lucky to have for as long as we did.  He’s since moved to live his best life in Colorado with his amazing wife (and also coach!) Lyndsey, but their presence is still felt every day at the Cove.  He was one of the most generous coaches in every way, and one who just loved the beer fridge.

 

We’ve hit some muscle ups this week, but today we get to drill in with some skill work.

Just as Mike would have encouraged.

 

SKILL WORK

 

Skill Work

Ring Muscle Up Progressions

15 minutes

 

WOD

“Condon”

AMRAP in 14 min:

10 Pistols

5 Clean and Jerks

3 Ring MU

 

Fx: 1:1 Side Box Step Ups for Pistols, 95/65, 3:1 Ring Row for MUs

P: 135/95, Bar MU Option

O: 165/115

Regrets: IPA Finisher

 

Coach’s Tip:  “Cool”- Mike Condon

 

“Condons”

Friday 7/19/2019

WOD

 

“The Popeye”

 

Buy-in: 100 KB Swings

3 rounds-
40 TTB
10 50-foot KB/DB Farmer’s Carry (ea hand)
20 DBall over Shoulder

Buy-out: 30 Bar MU

Fx: 35/26 KB, 40/30 DBall Hanging Leg Raise, 1:1 J-Hook Row and then Pushups for Bar MUs
P: 53/35 KB, 70/50 DBalll
O: 53/35 KB, 100/70 DBall

Coach’s Tip:  Lots of areas of work today from Strongman to metabolic conditioning to high skilled gymnastics.  Lots of time on the rig so make sure your hands are good to go.

NEXT ROUND OF CROSSFIT KIDS CLASSES!

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 (like ‘plank tunnels seen here!), 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!!)

**Sign up for both sessions (8 weeks) for $120 members or $150 non-members**

We are limiting the class to ten kids, so sign up soon! Email us at info@CrossFitCove.com with the name of your child (and age) and you’re good to go!

 

WOD

 

“Boulder Shoulders Part 2”

 

30 Shoulder to Overhead

40 Wall Balls

50 Alt. DB Snatch

40 Wall Balls

30 Shoulder to Overhead

 

Time Cap: 15 min

 

Fx: 75/55, 14/10, 35/25#

P: 95/65, 20/14, 50/35

O: 95/65, 20/14, 50/35

Regrets: 95/65, 20/14, 70/50

 

ACCESSORY

 

4 sets (focus on form not weight)

5 Snatch Balance (try to keep unbroken)

10 Sumo Deadlift High Pull

 

Coach’s Tip:  Lots of shoulder work today so make sure to use your legs and hips effectively to take some of the workload away on movements like Shoulder to Overhead and Wall Balls.

 

Sara M. gets upside down for the first time ever and Melissa G. cheers her on (upside down, too!)

Wednesday 7/17/2019

WOD

 

“The Madison Miller Park”

 

AMRAP in 20 min:

 

Buy-in: 50 Thrusters

 

50 DU

10 C2B

10 Power Cleans

*Increase in weight every round

 

Fx: J-Hook Row

Thruster @ 45/35

Power Clean – 75/55, 95/65, 115/75, 135/95, 155/105

 

P: Thruster @ 95/65

Power Clean – 115/75, 135/95, 155/105, 185/125, 205/135

 

O: Thruster @ 95/65

Power Clean – 135/95, 155/105, 185/125, 205/135, 225/155

 

Coach’s Tip:  Another installment of our Coaches WODs.  Lots of pulling on back to back movements so the Power Cleans may feel heavier than they should.

Tuesday 7/16/2019

WOD

 

EMOM for 20 min:

1: 7 Back Squats (from rack)

2: 15/12 cal bike

3: 15 Box Jumps

4: Max Burpees

 

*Score is sum of burpees

 

Fx: 135/95, 20/18

P: 185/135, 24/20

O: 225/155, 24/20

 

Coach’s Tip:  This is no easy EMOM.  Biggest focus will be on the Back Squats as you will be under load while fatigued so make sure it is a weight that you can handle while also challenging yourself.