December 16, 2021
MetCon
21-15-9
Deadlift
Box Jumps
Time Cap: 11 min
Fx: 155/105, 20/18″
P: 225/155, 24/20″
O: 275/185, 30/24″
Stimulus: Burner
Accessory
4 rounds
10 Glute Bridges
8 Bulgarian Split Squats (each leg)
1:00 Wall Sit w/ KB weight
Edward Blanch
About Edward Blanch
Posts by Edward Blanch:
December 15, 2021
MetCon
500m/450m Row
15 Snatch
450/425m Row
12 Snatch
400m/375m Row
9 Snatch
350m/325m Row
6 Snatch
300/275m Row
Remaining Time Max Snatches
Time Cap: 25 min
Fx: BB only, 55/45, 75/55, 95/65, 115/75
P: 75/55, 95/65, 115/75, 135/95, 165/115
O: 95/65, 135/95, 155/105, 185/125, 205/135
Stimulus: Figure Skater
December 14, 2021
Strength
EMOM10
5 Power Cleans
*Build weight as appropriate
MetCon
AMRAP9
3 Clusters
6 Bar Facing Burpees
27 DU
Fx: 95/65, 2:1 Singles
P: 115/75
O: 135/95
Stimulus: Burner
December 13, 2021
MetCon
1 mile run
30 Wall Balls
30 TTB
20 Wall Balls
20 TTB
100 cal bike
30 Wall Balls
30 TTB
20 Wall Balls
20 TTB
- You can switch whether to do the mile run or bike first
Time Cap: 30 min
Fx: Hanging Leg Raise, 14/10
P/O: 20/14
Stimulus: Capacity
HOLIDAY POTLUCK
In lieu of the regular 5:45 class next Friday (12/17), we will be holding our annual Holiday WOD and Potluck STARTING AT 6P.
Come on in for a great workout and bring a dish and/or drinks to share. This is one of the best nights at the Cove, so come on in and celebrate the holidays with your fellow Covies! We will maintain a regular schedule the rest of the day and the 12 Days of Christmas WOD will be the workout for all classes.
December 11, 2021
MetCon
21-15-9
Thruster
Ring MU (reps divided by 3)
Time Cap: 14 min
Fx: 95/65, Ring Row (as 21-15-9)
P: 115/75, Bar MU Option
O: 135/95
Right into (at 14:00)
MetCon 2
300′ HS Walk
50 HSPU
Time Cap: 10 min
Fx: Dolly Walk, Seated DB Press
P/O: As written
Stimulus: Burner/Figure Skater
December 10, 2021
Partner WOD
(shared reps)
50 Back Rack Lunges
50 Deadlifts
50 Push Press
Partner 800m Run
50 Push Press
50 Deadlifts
50 Back Rack Lunges
Time Cap: 21 min
Fx: 95/65
P: 115/75
O: 135/95
Stimulus: Grunt
WELCOME COACH JAMIE
We are BEYOND thrilled that Jamie Renee Lang has agreed to join the coaching staff here at the Cove. Her growth trajectory has been extraordinary, she moves like she’s been doing this CrossFit thing for a decade and she brings a warmth and sense of humor that delivers the best hour of anyone’s day. Making the transition from athlete to coach is always tough, but with her CrossFit Level 1 certification done and her kicking ass on the regular in the gym, she’s more than ready. Make sure to give her some Cove love! For those of you who don’t know her (yet), here’s some background that even those who DO know her might not know!
“What most people don’t know about me is that I grew up in Germany and lived there for 23 years. My whole life I was involved in sports –through high school and even as a young adult. I played soccer, was a gymnast and for many years after that I was a runner and trained in bodybuilding. Outside of fitness I own a salon where I educate people about the newest hair trends and colors techniques. I found CrossFit through the amazing Jessica Shamoo Marx. After many attempts of her trying to convince me to join the Cove I finally did… and I never looked back!! CrossFit has giving me so much happiness and strength (both mentally and physically). Most importantly I love being part of the Cove community. As a coach I feel I can bring my energy and ideas to the Cove and my ultimate goal is to help people enjoy CrossFit as much as I do!
December 9, 2021
MetCon
EMOM20
1: Max Box Jumpovers until :40
2: 15/12 Cal Bike
3: 15/12 Hand Release Pushups
4: 8 DBall over shoulder
Fx: 20/18″, 50/30#
P: 24/20″, 70/50
O: 24/20″, 100/70
Stimulus: Capacity/Grunt
December 8, 2021
Strength
Every 90 seconds for 8 rounds-
2x Squat Clean and Jerk
MetCon
10 rounds
3 Clean and Jerk
6 TTB
Time Cap: 14 min
Fx: 95/65, Hanging Leg Raise
P/O: 135/95
Stimulus: Burner