August 7th, 2023
Back Squat
3 Rep Max
“Severance Package”
7 Rounds:
7 Pull-ups
7 DB Front Squats
7 DB Push Jerks (R)*
7 DB Push Jerks (L)*
*2 DB Holding Front Rack in the Opposite Side
Time Cap: 15 Minutes
FX: 35s/25s
RX: 50s/35s
RX+: 50s/35s, C2B
Edward Blanch
About Edward Blanch
Posts by Edward Blanch:
August 5th, 2023
“31 Heroes”
[TEAMS OF 2]
AMRAP 31
Partner A performs AMRAP of:
8 Thrusters
6 Rope Climbs
11 Box Jumps
While Partner B performs:
400 m DBall Run
Partners switch after each Run.
FX: 115/85; 20/18; 20/14
RX: 135/95; 24/20; 40/20
RX+: 155/105; 30/24; 50/30
August 4th, 2023
Power Snatch
10 Rep Max
“Drive, Chip, & Putt”
For Time:
50 Power Snatches
30 Bar-Facing Burpees
1,000/800 Meter Row
Time Cap: 15 Minutes
FX: 75/55
RX: 95/65
RX+: 115/85
August 3rd, 2023
“Square Dance”
AMRAP 20:
27 AbMat Sit-ups
21 Dumbbell Bench Press
15 Pull-ups
9 Shuttle Runs
FX: 35s/25s
RX: 50s/35s
RX+: 50s/35s; C2B
August 2nd, 2023
Front Squat
5 Rep Max
“I Am 12”
AMRAP 12:
60/50 Calorie Bike
Max Rounds With Time Remaining..
30 Double Unders, 1 Front Squat
30 Double Unders, 2 Front Squats
30 Double Unders, 3 Front Squats ….
FX: 95/65
RX: 115/85
RX+: 135/95
August 1st, 2023
“Even Keeled”
5 Rounds For Time:
12 Toes to Bar
400 Meter Run
24 DB Snatches
Rest 1 Minute Between Rounds
Time Cap: 27 Minutes
FX: 35/25; Leg Raises
RX: 50/35
July 31st, 2023
Split Jerk
2 Rep Max
“Goofball”
AMRAP 15:
30 Wallballs
20/15 Calorie Row
10 Power Cleans
FX: 95/65; 14/10
RX: 115/85; 20/14
RX+: 135/95; 20/14
July 29th, 2023
Bench Press
1×1 @ 85%
Then
3 @ 77.5-82.5%
3 Minutes at recover pace on bike, ski erg, or row
2 @ 80-85%
3 Minutes at recover pace on bike, ski erg, or row
1 @ 82.5-87.5%
3 Minutes at recover pace on bike, ski erg, or row
3 @ 80-85%
3 Minutes at recover pace on bike, ski erg, or row
2 @ 82.5-87.5%
3 Minutes at recover pace on bike, ski erg, or row
1 @ 85-90%
3 Minutes at recover pace on bike, ski erg, or row
1×1 @ 75%
Cool down walk, bike, ski erg, or row.
“Trust the Process”
AMRAP 10 Minutes
50/40 Assault Bike or 65/52 Row
20 HSPU
FX: 35/25 Strict Press or Box HSPU
RX: HSPU
RX+: Wall facing HSPU
The Cove CrossFit Games Schedule
During the CrossFit Games, we have a large number of Cove athletes and coaches attending the event to cheer on Coach Jenna. As we are low on staff, we are going to have a limited schedule between Tuesday and Friday of next week. We are still ironing out the details but we are looking to have 3 to 4 classes each day (again, we are working through all of this now). You are also welcome to use your Kastle keycard access (email us at info@crossfitcove.com if you don’t have an account) to use the gym anytime if the class times we have set don’t work for you. We also love when Covies organize “pop up classes” on weekends and holidays, so feel free to post on the Cove Club if you want to find a group to work out with too!
We apologize for this inconvenience and hope you can understand that this is a huge moment for the Cove community.
TUESDAY 5:45 AM, 9:30, 5:45 AND 7 PM
WEDNESDAY 5:45 AM,NOON, 5:45 AND 7 PM
THURSDAY 7 AM, 9:30, 5:45 AND 7 PM
FRIDAY 7 AM, 9:30, 5:45, AND 7 PM
SATURDAY – NORMAL HOURS 9 AM, 10:15, AND 11:30
July 28th, 2023
Squat Snatch
1 Rep max
“Hard To Handle”
For Time:
90/75 Calorie Row
75 Hang Power Snatches
60 T2B
Partition However You’d Like
Time Cap: 18 Minutes
FX: 75/55; Leg Raises
RX: 75/55