February 26th, 2024
Back Squat
EMOM3 x 3
8 Back Squats
“Hole In the Wall”
Every 2:00 x 5 Rounds
25 Wallballs
Max DB Snatches
FX: 14/10; 35/25
RX: 20/14; 50/35
RX+: 20/14: 70/50
Edward Blanch
About Edward Blanch
Posts by Edward Blanch:
February 24th, 2024
“No Picnic”
For Time:
1,000/900 Meter Row Into…
7 Rounds:
7 Toes to Bar
7 Front Squats (135/95)
Into…
1,000/900 Meter Row
Time Cap: 20 Minutes
FX: 115/85
RX: 135/95
RX+: 155/105
February 23rd, 2024
Deadlift
On the 3:00 x 3 Sets: 8 Deadlifts
Start First Set at 60% & Build
“Bounce Back”
AMRAP 4:
3 Wall Walks
3 Deadlifts
50 Double Unders
– Rest 2:00 –
AMRAP 4:
5 Wall Walks
5 Deadlifts
30 Double-unders
FX: 185/125
RX: 225/155
RX+: 275/185
February 22nd, 2024
“Juggling Act”
For Time:
100/80 Cal Bike
20 KB Swings
800 Meter Run
20 DBall Over Shoulder
800 Meter Run
20 KB Reverse Lunges
100/80 Cal Bike
Time cap: 30 Minutes
FX: 35/26; 50/30
RX: 50/35; 70/50
RX+: 50/35; 100/70; ECHO
JANUARY COMMITTED CLUB
NEW RECORD OF MEMBERS OF THE COMMITTED CLUB
So excited to announce that we have a new record of members making this month’s Cove Committed Club! To learn more and hear the winner of this week’s prize, check out the video below.
February 21st, 2024
Strict Press
On the 3:00 x 3 Sets:
8 Strict Press
Start First Set at 60% & Build
“Lowes”
2 Rounds x AMRAP 4:
30 Double Dumbbell Thrusters
20 Burpee Box Jump Overs
Max Sit-ups
Rest 2:00 Between AMRAPs
FX: 35/25; 20/18
RX: 50s/35s; 24/20
RX+: 50s/35s; 24/20; GHDs
THE CROSSFIT OPEN FRIDAY NIGHT LIGHTS SCHEDULE
The 2024 CrossFit Open is a little more than a week away and we have over 25 people officially signed up for the event (you can sign up at games.crossfit.com). This is an awesome number and we are hoping more will sign up or more importantly just participate in the event.
For those who aren’t familiar with the open, check out our previous post about the event. The workout will be released on Thursday and we will be sharing what CrossFit has in store for us on our social media, so we can all start our workout strategizing as soon as possible.
The plan is to have the Open workout be the Cove workout of the day for the entire day. For the 5:45 PM class, we make it our Friday Night Lights class. It is our largest class of the day and because of that there is a lot of positive energy and excitement for this class. Because it is so large, we will often see multiple heats.
Following the final class, we are going to do some post wod celebrations at a local spot. We will be sure to post the times and more information about the post wod social events Cove’s private Facebook page. The hope is to start at 8 PM as we know many of our Covies need their beauty sleep (even on Friday night).
Week One: Reckless Shepard
Week Two: Cushwa & Rad Pies Taproom
Week Three: Looney’s Pub – Maple Lawn
Get excited and look to have some fun evenings with your fellow Cove athletes.
February 20th, 2024
“Laura”
Teams of 2
AMRAP 21:
30 Calorie Row
20 Burpees Over Rower
10 Power Cleans Split Reps
FX: 135/96
RX: 155/105
RX+: 185/125
February 19th, 2024
Strict Weighted Pull-up
On the 3:00 x 5 Sets: 4-4-4-3-2
Score: Load
“Fran”
21-15-9:
Thrusters
Pull-ups
Time Cap: 8 Minutes
RX: 95/65
February 17th, 2024
“Highball”
5 Rounds For Time:
25/20 Cal Bike
50-40-30-20-10 Wallballs
3 Rope Climbs (15′)
Time Cap: 25 Minutes
FX: 14/10
RX: 20/14
RX+: 20/14; 2 Legless; ECHO