July 8th, 2024
“Connect The Dots” For Time: 10-9-8-7-6-5-4-3-2-1 Toes to Bar 200/180 Meter Row Directly Into… 20-18-16-14-12-10-8-6-4-2 Push-ups 200/180 Meter Row Time Cap: 35 Minutes FX: Leg raises RX: As written RX+: 10-8-6-4-2 Wall Walks |
CrossFit Cove
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July 7th, 2024
Deadlift Every 2:00 x 7 Sets Starting @50% increasing 5% each Set “Mumbo Jumbo” AMRAP 1: 3 Deadlifts 50 DU (75 SU) Max Calories Bike AMRAP 2: 6 Deadlifts 50 DU (75 SU) Max Calories Bike AMRAP 3: 9 Deadlifts 50 DU (75 SU) Max Calories Bike AMRAP 4: 12 Deadlifts 50 DU (75 SU) Max Calories Bike AMRAP 5: 15 Deadlifts 50 DU (75 SU) Max Calories Bike FX: 185/125; 75 SU RX: 225/155 RX+: 275/185; ECHO |
July 6th, 2024
| “Hold Up, Wait A Minute” 3 Rounds: 25 Burpees Over Rower 50 Wallballs (20/14) Into… 150/120 Calorie Row Performed As: 2 Minute Work 1 Minute Rest Time Cap: 35 Minutes FX: 14/10 RX: 20/14 RX+: 20/14 |
ANOTHER CROSSFIT KIDS – POP UP CLASS
We had a CrossFit Kids pop up class with Coach Jenna two weeks ago and it was a huge hit with both the parents and the kids. It featured some great coaching, a killer workout, and some fun games.
This class is open to all young athletes aged 7 to 12 and features a focus on building strength and technique while fostering a growth-minded fun environment.
All kids are welcome, and if you have a Cove Kids punch card, it can be used for this class.
If you’re new to the Cove CrossFit Kids program and interested in joining, please email us at info@crossfitcove.com for more information.
We’re thrilled to have the kids back in the gym!
!
July 5th, 2024
Strict Press
Every 2:00 x 7 Sets
Starting @50% increasing 5% each Set
“Frosted Flakes”
For Time:
1,000 Meter Run
50 Pull-ups
30 Power Cleans
Time Cap: 18 Minutes
FX: 115/85
RX: 135/95
RX+: 155/105; C2B
July 10th, 2024
“Working For The Weekend” [TEAMS OF 3] AMRAP 7: 30 Power Snatches 15 Rope Climbs Max Calorie Bike AMRAP 6: 24 Power Snatches 12 Rope Climbs Max Calorie Bike AMRAP 5: 18 Power Snatches 9 Rope Climbs Max Calorie Bike AMRAP 4: 12 Power Snatches 6 Rope Climbs Max Calorie Bike AMRAP 3: 6 Power Snatches 3 Rope Climbs Max Calorie Bike *One Athlete Working at a Time FX: 75/55 RX: 95/65 RX+: 115/85 |
August 3rd, 2024
Back Squat On the 3:00 x 3 Sets: 3 Back Squats * 3 Second Pause * Build In Weight, Beat last week Score “Ballin” For Time: 800 Meter Run, 40 Wallballs 600 Meter Run, 30 Wallballs 400 Meter Run, 20 Wallballs 200 Meter Run, 10 Wallballs Time Cap: 18 Minutes FX: 14/10 RX: 20/14 RX+: 30/20 |
August 2nd, 2024
Back Squat On the 3:00 x 3 Sets: 3 Back Squats * 3 Second Pause * Build In Weight, Beat last week Score “Ballin” For Time: 800 Meter Run, 40 Wallballs 600 Meter Run, 30 Wallballs 400 Meter Run, 20 Wallballs 200 Meter Run, 10 Wallballs Time Cap: 18 Minutes FX: 14/10 RX: 20/14 RX+: 30/20 |
August 1st, 2024
“Lost In Translation” 5 Rounds For Time: 40 DU (60 SU) 30 Sit-ups 20 Push-ups 25/20 Cal Bike* (1000/900 Meter Bikerg) Time Cap: 30 Minutes FX: 60 SU RX: ECHO RX+: 15 GHDs; *50s/35s Lunges |