May 5th, 2024
STRICT PRESS
12 Minutes Strict Press
Max Repetitions of Strict Press @ 85%
* To Technical Failure
* Add 5# From Last Attempt
“Holy Smokes”
10-8-6-4-2:
Dumbbell Thrusters
250/225 Row
Devils Press
250/225 Row
FX: 35s/25s
RX: 50s/25s
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May 4TH, 2024
Back Squat
17 Minutes Back Squat
Max Repetitions of Back Squats @ 80%
* To Technical Failure
* Add 10# From Last Attempt
“Lights Out”
75 Hang Power Snatches
Every 2 Minutes [Starting at 0:00]:
15 Thrusters
Time Cap: 15 Minutes
FX: 45/35
RX: 75/55
May 3RD, 2024
Back Squat
17 Minutes Back Squat
Max Repetitions of Back Squats @ 80%
* To Technical Failure
* Add 10# From Last Attempt
“Lights Out”
75 Hang Power Snatches
Every 2 Minutes [Starting at 0:00]:
15 Thrusters
Time Cap: 15 Minutes
FX: 45/35
RX: 75/55
May 2nd, 2024
“Dubstep”
3 Rounds:
80 Dus (120 SU)
800 Meter Run
3 Rope Climbs (15′)
Time Cap: 25 Minutes
FX: 120 SU
RX: As written
RX+: Legless
May 1st, 2024
DEADLIFT
15 Minutes Deadlift
Max Repetitions of Deadlifts @ 80%
* To Technical Failure
* Add 10# From Last Attempt
“Pick-Me-Up”
Buy-In: 1,500/1350 Meter Row
60 Burpee Box Box Jump Overs
30 Deadlifts
* Partition Box & Deadlift However
Time Cap: 15 Minutes
FX: 185/125
RX: 225/155
RX+: 275/185
April 30th, 2024
Barbara
5 Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
April 27th, 202724
Big Business
[TEAMS OF 3]
For Time:
60 Power Snatches
50 Box Jump Overs
60 Clean & Jerks
50 Box Jump Overs
45 Power Snatches
50 Box Jump Overs
45 Clean & Jerks
50 Box Jump Overs
30 Power Snatches
50 Box Jump Overs
30 Clean & Jerks
50 Box Jump Overs
Time Cap: 35 Minutes
FX: 60’s: 75/55; 45’s: 95/65; 30’s: 115/85
20″/18″
RX: 60’s: 95/65; 45’s: 115/85; 30’s: 135/95
24″/20″
April 26th, 2024
Front Squat
Max Repetitions of Front Squats @ 90%
* To Technical Failure
“Bummed Out”
3 Rounds For Time:
600 Meter Run
30-20-10 Front Squats*
15 T2B
R1 | Back Rack Lunge
R2 | Front Rack Lunge
R3 | Overhead Lunge
Time Cap: 18 Minutes
FX: 95/65; Leg Raises
RX: 115/85
RX+: 135/95*
April 25th, 2024
“Cold Turkey”
2:00 On/ 1:00 Off
100/80 Cal Bike
2,000/1,800 Meter Row
10 Rope Climbs (15′)
Time Cap: 35 Minutes
FX: 2:1 RC
RX: As Written
RX+: ECHO
ELIJAH WORKOUT THIS SUNDAY
This Sunday at 10 AM we are going to be opening up the Cove for a local Street Parking Fitness community memorial workout for Elijah Thomas Britt. He lost his life on July 13th, 2022 in a tragic accident that also took the life of his uncle, Tony Diehl, who was attempting to save him. Sunday (April 28th) would have been Elijah’s 9th birthday and this is his family’s way to celebrate and remember him.
Elijah’s mother, Leanne, will be heading up this workout with her local fitness community. If you are interested in participating, you are more than welcome to hop in.
Here is the workout in honor of Elijah. He was a big fan of superheroes and these movements represent the moves you might see from a superhero.
ELIJAH
7 Rounds
4 Bear Complexes
28 Hop Overs (hoping over the barbell)
7 Atlas Lunges (1 Atlas lunge equals 2 lunges + 1 squat)
13 Box Jumps
After completing all 7 rounds, rest 2 minutes
Then 1 Mile Run
We are going to ask that we don’t have any Open Gym workouts between 10 AM and noon, but as we said, you are more than welcome to hop in.
For a description of the workout, here is a little video from Leanne.
