March 1st, 2023
Power Snatch
Heavy Set of 5
“Floor Plan”
For Time:
45/30 Calorie Row
30 Box Jump Overs
15 Power Snatches
Time Cap: 10 Minutes
FX: 20/18; 95/65
RX: 24/20; 115/85
RX+: 24/20; 135/95
Edward Blanch
About Edward Blanch
Posts by Edward Blanch:
Q1 GOAL BOARD CHECK-IN
As February is coming to a close, you cannot look at the goal board and not be amazed at all the people that are making a commitment to improving their fitness. The different colors just pop off that whiteboard and it just makes us smile looking at it..
We have already seen so many victories for some of our athletes. We saw Jen K. do her first FX workout, Michelle T. has been trying to get her first kipping pull-up and shocked herself by getting her first strict, we saw Margaret link multiple toes-to-bar and Carolyn P. got her first bar muscle up after working so hard on it. There are so many victories and so many people that are inching closer to those big moments.
With that said, how are you doing with your goals? There is still time to work on them and although you might not get there by the end of March, the most important thing is that you are doing the actions to get there. It is the journey and steps forward that is the reward and not the moment of getting there.
We will be doing another goal board for Q2 but don’t wait till April to take steps forward, take them now and you will be amazed at what you do with consistent and focused action.
February 28th, 2023
“Grip & Trip”
For Time:
21 T2B
50 DU
21 C2B (Pull Ups)
50 DU
15 T2B
50 DU
15 BMU (C2B)
50 DU
9 T2B
50 DU
9 RMU (Burpee Pull Up)
50 DU
Time Cap: 18 Minutes
FX: 75SU; HKR or HLR
RX: Pull Ups, C2B; BMU
RX+: as Written
February 27th, 2023
Score: Reps
AMRAP 5:
Buy-In: 50 Wall Balls
12 Deadlifts
12 Push Ups/ HSPU
5 Minutes Rest
AMRAP5:
Buy-In: 35 Wall Balls
9 Deadlifts
9 DB Push Press/Deficit HSPU (3.5/2″)
5 Minutes Rest
AMRAP5:
Buy-In: 20 Wall Balls
6 Deadlifts
6 HSPU/DB Strict Press/Strict HSPU
Fx:14/10: 35/25,135/95, 155/105, 185/135
Rx: 20/14, 50/35, 155/105,185/135, 225/155
Rx+: 20/14, 185/135,225/155, 275/185
Fx: Pushups; DB Push Press; DB Strict Press
Rx: Push-ups, DB Push Press, HSPU
February 24TH, 2023
CrossFit Open Workout 23.2
23.2 A
15 min AMRAP
5 Burpee Pull Ups
10 Shuttle Runs
add 5 Burpee Pull Ups after each Round
23.2 B
5 Minutes to establish a 1 rep max thruster
Dejah Goodbye Workout
We have two more weeks of the Crossfit Open ahead of us and this week is going to be a very special night. If you haven’t heard the news, Coach Dejah is unfortunately (for us) leaving us to head back to sunny California. She has been an exceptional athlete and coach at the Cove for the past two years and will be sorely missed. To say our goodbyes, a CrossFit Open workout sounds perfect excuse for us all to get together. We are sure (or hopeful) the 23.2 will be a great workout and we will always now know it as the Dejah workout.
So please join us this Friday’s evening classes to workout or if you were planning on taking an earlier class, just stop on by to cheer and enjoy some time with your fellow Cove athletes.
For more information check out the event on Cove the Club.
We are doing this night potluck style, so if you are thinking about bringing something here is a sign up for what you might want to bring.
February 23rd, 2023
On the Minute x 20:
Minute 1: 15 Sit-ups + Max Dumbbell Snatches
Minute 2: 200 Meter Run
FX: 35/25
RX: 50/35
RX+: 70/50
February 21st, 2023
4 Rounds For Time:
25-20-15-10 Burpees Over Rower
500/450 Meter Row
75 Double Unders
Time Cap: 20 Minutes
FX: 2:1 SU
February 21st, 2023
JOSH
For Time
21 Overhead Squats
42 Pull-Ups
15 Overhead Squats
30 Pull-Ups
9 Overhead Squats
18 Pull-Ups
In honor of SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.
FX: 75/55; Jhook Row
RX: 95/65; Pull Ups
RX+: 95/65; C2B