February 18th, 2023
“Open Mind”
[TEAMS OF 3]
7 Push Jerks (135/95)
7 Burpee Box Jumps (24″/20″)
50 Meter shuttle run
The next partner starts after the previous partner completes his 7 burpee box jump overs.
RX: 135/95
FX: 95/65
Edward Blanch
About Edward Blanch
Posts by Edward Blanch:
February 16th, 2023
“Goat Day”
Workout Definition
On the Minute x 20:
Minute 1: Movement 1 (:45 – :50sec)
Minute 2: Movement 2 (:45 – :50sec)
OR
“Hip Hip Hooray”
Workout Definition
On the Minute x 20:
Minute 1: 10 Kettlebell Swings + Max Wall Walks
Minute 2: Max Box Jump Overs
FX: 35/26; 20/18
RX: 53/35; 24/20
RX+: 53/35; 30/24
Next Round of Cove CrossFit Kids Starts This Saturday
We just finished up our most recent session of the CrossFit kids program and it was another big success. We saw some amazing gains from these young CrossFit athletes and we have had a tremendous turnout of the program. We are going to be running another session immediately, as we want to continue the momentum for the kids.
Coach Tracy is doing an amazing job with the program and we are going to be making some changes to help improve the experience.
- We know that many of you (and your kids) have a busy schedule and can’t make every class, so we are going to look to use punch cards for the kids. A 5-class punch card cost $80. This punch card will work for this most recent session and all upcoming sessions. The punch card will never expire.
- If we get enough kids, we are going to look to open up a third class. Currently, we are doing classes at 1:30 PM for the younger kids (5 to 9) and at 3 PM we have our older class (9 to 12 years old). We will open up an additional class up at the 4:30 PM time slot if we get enough interest from our older athletes.
The next session starts this Saturday, so if you are interested in your little one being part of the Cove CrossFit Kids program you can sign up here.
For more information about the program, check out this page on the Cove website.
If you have any questions, just email us at info@crossfitcove.com
Colton hitting those toes-to-bar!
February 15th, 2023
“Jackie”
For Time:
1,000 Meter Row
50 Thrusters
30 Pull-ups
5RM Front Squat (From The Floor)
Time Cap: 15 Minutes
FX:45/35
RX:45/35; C2B
February 14th, 2023
Snatch 3-3-3-2-2-2-1-1-1-1
“Hang Gliding”
AMRAP 20:
4 Dumbbell Hang Snatches (Each Arm)
6 Toes to Bar
24 Double Unders
FX: 35/25; Leg Raises; 36 SU
RX: 50/35
RX+: 70/50
February 13th, 2023
“CFO”
5 Rounds x AMRAP 3:
3 Power Cleans
6 HSPU
9 Wallballs
FX:95/65; 14/10; Push ups
RX: 115/85;20/14
RX+: 135/95; 20/14
February 11th, 2023
“The Open Test V2”
AMRAP 20:
50 Alternating Single Leg Squats
50 Deadlifts
40 Bar-Facing Burpees
40 Power Cleans
30 Toes to Bar
30 Front Squats
20 C2B
20 Push Jerks
10 Bar Muscle-ups
10 Thrusters
FX: 95/65; Lunges; Leg Raises; JHook Row; Burpee Pull-up
RX: 135/95; Pull ups; C2B
RX+: 155/105
February 10th, 2023
“Rear View”
TEAMS OF 2
AMRAP 20:
Partner 1: Calorie Row
Partner 2 30ft Dumbbell Front Rack Lunge
15 Dumbbell Bench Press
30ft Dumbbell Front Rack Lunge
FX: 35s/25s
RX: 50s/35s
RX+: 70s/50s
February 9th, 2023
“Wait A Minute”
10 Rounds x AMRAP 1:
180ft Shuttle Sprint (90 ft apart)
6 Dumbbell Snatches
Max Box Jump Overs
Rest 1 Minute Between Rounds
FX: 35/25; 20/18
RX: 50/35; 24/20
RX+: 70/50; 30/24
February 8th, 2023
Strength
Back Squat
Heavy Single
“Tenacious”
AMRAP 10:
1-2-3-4-5… Rope Climb
5-10-15-20-25… Wall Balls
FX: 3 Pull Ups + 3 Knee Raises; 14/10
RX: 20/14
RX+: 30/20