July 16th, 2022
“NoPull”
5 Rounds For Time
400 meter run
1 Rope Climbs (15′)
10 Power Snatches
*Score = Time it takes to complete the workout
20 Minute Time Cap
FX 75/55
RX 95/65
RX+ 115/75
RX 20/14
RX 14/10
CrossFit Cove
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July 15th, 2022
“Partner Uphill Battle”
AMRAP 30:
100 Push-ups
100 Wall Balls
Every 10 Minutes [Starting at 0:00]:
-1,250/1,000 Meter Row
-1,000/800 Meter Ski
*Score = Rounds + Reps
RX 20/14
RX 14/10
THE GAMES ARE ALMOST HERE
The CrossFit Games start on August 3rd in Madison, Wisconsin. For those that aren’t familiar with this event, it is a worldwide challenge to find the fittest male and female athletes in the world. It is an amazing spectacle (here’s the trailer to last year’s games documentary) that captures the imagination of any CrossFitter.
As many of you know, Coach Jenna will be competing this year in the 16-17 year division and we couldn’t be more in awe of her efforts and accomplishments as an athlete. We will be posting more about the games and our support of Coach Jenna but for now, to whet your appetite, the Baltimore Sun recently did an article on Jenna that is well worth checking out.
https://www.baltimoresun.com/maryland/howard/sports/cng-ho-sp-jenna-michelotti-crossfit-games-20220714-el34344zybdovjw6vnc4pean5m-story.html
July 14th, 2022
“Nail Polish”
5 Rounds x AMRAP 4
30/20 Calorie Bike
15 x 10-Meter Shuttle Runs
Max Toes to Bar
Rest 4 Minutes Between Rounds
*Score = Total Toes to Bar
July 13th, 2022
Front Squat
5 Sets of 3
*Score = Lowest weight used for a working set
“The Admiral”
3 Rounds For Time
20 Burpee Pull-ups
20 Front Squats
20 Box Jumps
[20 Minute Time Cap]
*Score = Time it takes to complete the workout
RX 115/85, 20/18
RX 155/105
RX+ 185/125
July 12th, 2022
“Angry Annie”
For Time
50-40-30-20-10:
Double Unders
AbMat Sit-ups
Calorie Row (50/35-40/28-30/21-20/14-10/7)
*100-ft. Dumbbell Farmers Carry After Every Movement
[30 Minute Time Cap]:
FX 35/26
RX 53/35
RX+ 70/53
WEDNESDAY
July 11th, 2022
Strength
Take 15 minutes to find a heavy hang clean and jerk
“BRAKE PADS”
5 Rounds x AMRAP 3:
9 Hang Power Cleans
45 Air Squats
Max Shoulder-to-overhead
Rest 1 Minute Between Rounds
FX 95/65
RX 135/95
RX+ 155/105
July 8th, 2022
“Partner Pressed for Time”
On the 7 minute X 3
800 Meter Run (each partner runs 200 twice to get to 800).
20 Front Squats
Max Shoulder to overhead
FX 95/65
RX 115/75
Open 135/95
*Score = Total Shoulder to Overhead
July 7th, 2022
“Rich Mahogany”
AMRAP 3 x 10 Rounds:
Bike/Ski Erg 15/12 Cals
Max Chipper Reps
Chipper:
80 Push-ups
60 Box Jumps (24″/20″)
40 Shuttle Runs (10-Meters)
*Score = Total Rounds + Reps
FX: 12/9
RX : 15/12
June 28th, 2022
“Severin“
For Time: [40 Minute Time Cap]
5 Strict Pull-ups
10 Hand Release Push-ups
400 meter run
10 Rounds
*Score = Time it take to complete the workout
RX+: 12 Rounds