Build to a Heavy Set of 20 reps
*Score = Heaviest Load
PART 2: “Chipper Gone Bad”
Workout Definition
AMRAP 18:
100 Wallballs (20/14) [9/6]
80 Dumbbell Snatches (50/35) [22.5/15]
60 Box Jumps (24”/20”)
40 Double Dumbbell Push Press (50’s/35’s) [22.5’s/15’s]
Max Calorie Row
*Score = Total Calories
Back Squat
Build to a Heavy Set of 3 Reps
*Score = Heaviest Load
On the 3:00 x 6 Rounds:
400 Meter Run
8 Front Squats
RX : (155/105)
FX (105/75 ) 300 meter run
*Score = Slowest Round
We wanted to give a huge shout-out to Brooke M and her fiancée Brody (he drops into the Cove when he can) for taking second place in the scaled division at this weekend’s Battle of the Vikings at Odin CrossFit. We know competitions can be stressful and partner competitions make it even more so but we are happy to say the wedding is still on!!!!!!
Brody was able to PR his jerk hitting a 235 jerk and Brooke hit a 20-pound PR hitting a 155-pound clean!
Congratulations to you both and it’s time for you both to stop sandbagging during the Cove partner workouts.
SILVER MEDALIST!
Today’s Hero wod is in honor of Chief Petty Officer Charles “Chuck” Humphrey Keating IV – known to friends and family as “C4” – was a US Navy Seal. who was killed in action on May 3, 2016, while attempting to rescue US Military advisers that were pinned down by ISIS fighters in the Iraqi town of Telskof.
The name of the workout comes from an inside joke about Chuck.
As his fellow soldier explained it “We call it Chuck heavy, cause Charlie’s beer of choice was Budweiser. He didn’t drink Bud Light, he drank Bud Heavy and heavy just sums up the whole emotional feeling for all of us.”
For Time
1 Mile Row
100 Push-ups
1 Mile Run
100 Thrusters (45/35)
1 Mile Row
*Score = Time it takes to complete the workout
38 Minute Cap
For Time [30 Minute Cap]:
300 Double Unders
2 Mile Run
100 Toes to Bar
Partition However You’d Like
“Freedom Sauce”
Partner workout – teams of two
4 Rounds x AMRAP 7:
60 Overhead Squats
60 Bar-Facing Burpees
Max Calorie Row
Round 1: (95/65) [43/29]
Round 2: (115/85) [52/38]
Round 3: (135/95) [61/43]
Round 4: (155/105) [70/48]
*Score = Total Calories
Deadlift
Build to a Heavy Set of 15
*Score = Heaviest Load
“Popeye”
For Time:
200 Meter Farmers Carry
60/40 Calorie Assault Bike Cals
20 Dumbbell Box Step Overs
60/40 Calorie Assault Bike Cals
20 Dumbbell Box Step Overs
60/40 Assault Bike Cals
200 Meter Farmers Carry
Dumbbells: (50’s/35’s)[22.5/15]
Box: (24″/20″)
FX: (35/25, 20/18)
*Score = Time it takes to complete the workout
“ME, MYSELF & I”
5 Rounds For Time [40 Minute Cap]:
50 Air Squats
400 Meter Run
30 Sit-ups
20 Push-ups
10 Strict Pull-ups
We are true believers of the CrossFit methodology at the Cove and a big part of that mythology is the importance of data. From the very beginning of CrossFit, athletes would write their scores on a literal whiteboard and further put it into a little composition notebook. It was an accountability thing, it was a pride thing, and most importantly it was a target to beat in the future. You may forget your anniversary but you should never forget your one rep max back squat or your Murph time.
Today we have a virtual whiteboard that we can use called Wodify. It not only records scores but allows you to recall them quickly. It allows you to easily check your past performances and use that data to give you goals, targets, and scaling ideas. We want to encourage our athletes to please record their scores after each workout. This data is not only important to you as you track your progress as an athlete but we as a gym use it to help us program for the entire community.
Recording your data is very simple. You can use the Wodify phone app or feel free to use one of the computer stations at the gym. We are now using the back computer station specifically for that purpose.
Finally, the Wodify virtual whiteboard is also a great way to communicate and connect with your other Cove athletes. Like a fellow Covies performance or throw a comment there. It’s all part of the fitness, fun, and community experience that brings the Cove together.
A little hint from Coach Jenna
