May 16th, 2024
“Shell Shocked”
6 Rounds:
9 Pull-ups
21 Kettlebell Swings
400 Meter Run
Rest 1 Minute Between Rounds
* Score Slowest Round
Time Cap: 30 Minutes
FX: 35/25
RX: 53/35
RX+: Strict; 53/35
CrossFit Cove
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May 15th, 2024
Deadlift
12 Minutes Deadlift
Max Repetitions of Deadlifts @ 90%
* To Technical Failure
* Add 10#
“What Are You Doing?”
For Time:
50 Deadlifts
100 Wallballs
150 AbMat Sit-ups
* Partition However You’d Like
Time Cap: 18 Minutes
FX: 185/ 125; 14/10
RX: 205/145; 20/14
RX+: 225/155; 20/14; GHD
May 14, 2024
“Full Circle”
For Time:
1,500/1,350 Meter Row
100 DU (150 SU)
50/40 Calorie Bike
100 DU (150 SU)
1,500/1,350 Meter Row
Time Cap: 25 Minutes
FX: SU
RX: As Written
RX+: ECHO
*Stagger 6 Minutes if needed
May 13th, 2024
Strict Press
12 Minutes Strict Press
Max Repetitions of Strict Press @ 90%
* To Technical Failure
* Add 5#
Adderall (3 Rounds for reps)
AMRAP 10:
1 Mile Run
Max Clean and Jerks
Rest 3 Minutes
AMRAP 7:
800 Meter Run
Max Power Snatches
Rest 3 Minutes
AMRAP 4:
400 Meter Run
Max Thrusters
FX: 115/85; 95/65; 75/55
RX: 135/95; 115/85; 95/65
RX+: 155/105; 135/95; 115/85
May 11th, 2024
Hammer
[TEAMS OF 2]
10 Rounds:
5 Power Cleans
10 Front Squats
5 Push Jerks
20 Pull-ups
* 5 Rounds Each
* Switch After Full Rounds
Time Cap: 30 Minutes
FX: 115/85; Jhook Rows
RX: 135/95
RX+: 155/105; C2B
May 10th, 2024
Back Squat
17 Minutes Back Squat
Max Repetitions of Back Squats @ 85%
* To Technical Failure
* Add 10#
“Rush Hour 3”
1 Mile Run
50/40 Calorie Row
30 Burpee Box Jump Overs
FX: 1K Run; 20/18
RX: 24/20
RX+: 30/24
May 9th, 2024
“Krabby Patty”
For Time:
40/32 Calorie Bike
40 Dumbbell Hang Snatches
40 AbMat Sit-ups
40 Dumbbell Step Back Lunges
40 AbMat Sit-ups
40 Dumbbell Hang Snatches
40/32 Calorie Bike
* 40 DUs Between Each Movement
Time Cap 22:00
FX: 35/25; 60 SU
RX: 50/35
RX+: 70/50; GHDs
May 7th, 2024
Deadlift
15 Minutes Deadlift
Max Repetitions of Deadlifts @ 85%
* To Technical Failure
* Add 10#
“Silent But Deadly”
AMRAP 15:
3 Deadlifts
6 Push-ups
9 Air Squats
FX: 185/125
RX: 225/155
“Silent But Deadly RX+”
AMRAP 15:
6 Deadlifts
12 Handstand Push-ups
18 Pistols
RX+: 275/185;
May 6th, 2024
Cement Mixer (Time)
On the 3:00 x 7 Rounds:
400 Meter Run
12 Toes to Bar
*Score is slowest round
400 m Run: 500/400 m Row or Skierg 1000 m Bikerg or 24/20 Cal Bike
Cement Mixer RX+ Version
On the 3:00 x 7 Rounds:
400 Meter Run
9 Toes to Bar
3 Bar Muscle-ups
Score: Slowest Round
SHANE MASON ADVANCES!!!!!!
The CrossFit Open might seem like forever ago, we were inspired by all the Cove athletes who made it to the quarterfinals, and I am afraid we are not done with the CrossFit Games season yet at the Cove.
One of our youngest athletes, Shane Mason, was able to qualify for the semi-finals (you can follow Shane’s Instagram here). He finished 93rd in the world, which is insane, as Shane was super sick going into the quarterfinals! It shows tremendous perseverance, toughness, and character that goes well beyond just being a great physical athlete.
Congratulations Shane and we are so pumped for you. We see you at the gym working hard and we are not surprised at all with all your success.
We are so happy for you and are a thousand percent behind you!
