April 24th, 2024
Power Clean
Max Repetitions of Power Clean @ 90%
* To Technical Failure
“Donny” [HERO]
21-15-9-9-15-21:
Deadlifts
Burpees
Time Cap: 18 Minutes
FX: 155/105
RX: 185/125
RX+: 225/155
CrossFit Cove
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April 23rd, 2024
“The Extra Mile”
400m Run
4-3-2-1 Rounds of:
5 Double DB Front Squats
5 Pull ups
Time Cap: 25 Minutes
FX: 35s/25s
RX: 50s/35s
RX+: 50s/35s, strict pull ups
April 21ST, 2024
Bench Press
Max Repetitions Bench Press @ 90%
* To Technical Failure
“Saucy Little Bunny”
3 Rounds For Time:
30 Hand Release Push-ups
30/24 Calorie Row
30 KB Swings
Time Cap: 18 Minutes
FX: 35/26
RX: 53/35
RX+: HSPU; 70/53
RX+: 155/105; 24/20
April 20th, 2024
Front Squat
15 Minutes Working Time
Max Repetitions of Front Squats@ 85%
* To Technical Failure
With a continually running clock, complete as many reps as possible in 10 minutes of:
2024 QUARTERFINALS WORKOUT FOUR
10 clean and jerks, weight 1
Rest 1 minute
10 clean and jerks, weight 2
Rest 1 minute
10 clean and jerks, weight 3
Rest 1 minute
Max-reps clean and jerks in time remaining, weight 4
F: 85lb,125lb,155lb,165lb
M:135lb, 185lb, 225lb, 245lb
April 19th, 2024
FRONT SQUAT
Max Repetitions of Front Squats @ 85%
* To Technical Failure
“Common Ground”
AMRAP 15:
30/24 Calorie Row
20 SA Hang DB Snatches*
10 DB Box Step-ups*
FX: 35/25; 20/18
RX: 50/35; 24/20
RX+: *10 C&J; *50s/35s; 24/20
CROSSFIT GAMES QUARTERFINALS – SPECIAL SATURDAY 9 AM CLASS
The CrossFit Open is over and we couldn’t be more proud that 19 athletes qualify for the CrossFit Games Quarterfinals. Like the Open wasn’t hard enough, these athletes were given another four workouts even more challenging.
The workouts we released this Wednesday and to give the entire community a flavor of the games and a chance to suffer with those quarterfinalists, we decided to take two of the workouts for Friday and Saturday’s class.
In fact, we are hoping to have a big 9 AM class on Saturday, as we are bringing in a photographer for that class to capture some of the moments of the Qualifiers.
These workouts are certainly challenging but as we all CrossFit workouts, with scaling we can make that workout right for you.
Friday will be the workout one, which is
2024 Quarterfinals Workout One
4 rounds for max reps of:
1 minute of snatches
1 minute of rowing for calories
1 minute of dumbbell box step-ups
1 minute of rest
F: 85lb barbell, 35lb dumbbells, 20-inch box
M: 135lb barbell, 50lb dumbbells, 20-inch box
Saturday we are doing workout four and some front squats as a strength piece to prime us.
Front Squat
15 Minutes Working Time
Max Repetitions of Power Cleans @ 85%
* To Technical Failure
With a continually running clock, complete as many reps as possible in 10 minutes of:
2024 QUARTERFINALS WORKOUT FOUR
10 clean and jerks, weight 1
Rest 1 minute
10 clean and jerks, weight 2
Rest 1 minute
10 clean and jerks, weight 3
Rest 1 minute
Max-reps clean and jerks in time remaining, weight 4
F: 85lb,125lb,155lb,165lb
M:135lb, 185lb, 225lb, 245lb
April 18th, 2024
“By Annie Means”
50-40-30-20-10:
Sit-ups
DUs
Directly Into….
5 Rounds:
30 Push-ups
10 Pull-ups
Time Cap: 25 Minutes
FX: J-hook Row
RX: As Written
RX+: GHDs; Strict
April 17th, 2024
Power Clean
Max Repetitions of Power Cleans @ 85%
* To Technical Failure
“Sweep The Leg”
For Time
3-6-9-12-15:
Power Cleans
Bike Calories
Push Jerks
Bike Calories
Time Cap: 18 Minutes
FX: 115/85
RX: 135/95
RX+: 155/105; ECHO
April 16th, 2024
“Jerry”
For Time:
1 Mile Run
2,000 Meter Row
1 Mile Run
Time Cap: 30 Minutes
RX: As Written
* 20#/14# Vest Optional
April 15th, 2024
Bench Press
12 Minutes Bench Press
Max Reps of Bench Press @ 85%
* To Technical Failure
“Shake a Leg”
For Time:
30 Toes to Bar
30 Front Squats
30 Toes to Bar*
On the Minute [Starting at 0:00]:
6 Lateral Barbell Burpees
Time Cap: 18 Minutes
FX: 75/55
RX: 95/65
RX+: 135/95; 20 BMU