May 17th, 2023
Strict Press
1 Rep Max
“Road Kill”
3 Rounds For Time:
400 Meter Run
21-15-9 Thrusters
20/16 Cal Bike
Time Cap: 12 min
FX: 75/55
RX: 95/65
RX+: 115/85; ECHO
Edward Blanch
About Edward Blanch
Posts by Edward Blanch:
May 16th, 2023
“Jump Around”
AMRAP 5:
50/40 Calorie Row
20 Power Snatches
Max Burpees Over Rower
Rest 5 Minutes
AMRAP 5:
50/40 Calorie Row
20 Power Snatches
Max Bar-Facing Burpees
Rest 5 Minutes
AMRAP 5:
50/40 Calorie Row
20 Power Snatches
Max Burpee Pull-ups
FX:75/55
RX: 95/65
RX+: 115/85
May 14th, 2023
Back Squat
3 Rep Max
“Ante Up”
AMRAP 15:
6 Toes to Bar
30 Double Unders
1-2-3… KB Squats
FX: 35s/26s
RX: 53s/35s
RX+: 70s/53s
May 13th, 2023
Deadlift
5 Rep Max > 80-85 % 1RM
“Double Time”
5 Rounds For Time:
12 Deadlifts
9 HSPU
60 Double Unders
Time Cap: 25 Minutes
FX: 115/85; 35s/25s DB Strict Press; 90 SU
RX: 135/95
RX+:155/105
May 12th, 2023
“Flonkerton”
TEAMS OF 3
Every 10 Minutes x 3 Rounds:
800 Meter Team Run
Max Calorie Bike*
* 5 ____ Every Time You Get Off Bike
FX: Burpee Pull Ups
RX: Strict Pull Ups
RX+: BMU
May 11th, 2023
“Jerry”
For Time:
1 Mile Run
2,000 Meter Row
1 Mile Run
Time Cap: 30 Minutes
FX: 1000 Run / 1250 Row
RX: 8:00<Mile; 2:00-2:30<500M
JENNA MADE IT!!!!!!! (WE KNEW IT ALL THE TIME)
So it is official, our very own Coach Jenna Michelotti has indeed qualified for her third CrossFit Games. We are both not surprised and as always amazed by this accomplishment. We have seen her qualify three times now but it never gets old or any less impressive.
With all that said, if you are a CrossFit fan and/or a Coach Jenna fan, you may really enjoy taking a little getaway to see one of the most amazing events in the world, the CrossFit Games! The undeniable test of fittest amongst the most impressive athletes on earth in a battle of the unknown and unknowable. It is an fun, inspiring, and a wonderful experience. I have been 4 times (Coach Brian) and you can’t come away from the experience without being inspired and well as entertained. Think of it as a music festival of fitness!
This year the games August 1st to the 6th once again in Madison, Wisconsin (shocking fun city!)
If you are interested in going, just let us know, as we would love to get a big Cove group to the Games. We can help you with any questions and we hope to have some company for this year’s epic competition to cheer on Coach Jenna.
What might Coach Jenna see in this year’s CrossFit Games swag bag?
No Friday 5:45 PM Class
We apologize for the inconvenience but we are holding a coaches’ meeting at 6 PM this week and there will be no 5:45 PM class. We hope you understand this minor inconvenience and see it as a part of our continue to improve the Cove.
May 10th, 2023
Push Jerk
3 Rep Max > 85-90 % 1RM
Every 2 Min x 7 Rounds
“Graceland”
5 Rounds x AMRAP 3:
5 Clean & Jerks
10 Toes to Bar
15 Box Jumps
Rest 1 Minutes
FX: 95/65; Leg Raises; 20/18
RX: 135/95; 24/20
RX+: 155/105; 24/20
May 9th, 2023
“When I Dip, You Dip, We Dip”
For Time:
135 Calorie Row
90 Overhead Squats
45 Ring Dips
Partition As Needed
Time Cap: 20 Minutes
FX: 75/55; HR Push Ups
RX: 95/65
RX+: 115/85; Strict