January 18th, 2023
AMRAP5
Toes to Bar
On the Minute: 9 Deadlifts
Rest 2 Minutes
AMRAP5
Handstand Push-ups
On the Minute: 9 Deadlifts
Fx: 135/95
Rx: 155/105
Rx+: 185/135
Edward Blanch
About Edward Blanch
Posts by Edward Blanch:
January 17th, 2023
5 Rounds for Time:
9 Chest to Bar Pull-ups
30′ Dumbbell Walking Lunge
60 Double Unders
30′ Dumbbell Walking Lunge
Time Cap: 18 Minutes
Fx: 35/25, Ring Rows, 90 Singles
Rx: 50/35, Pull-ups
Rx+: 50/35
January 16th, 2023
Build to a heavy single
AMRAP5:
10 Thrusters
10 Bar Facing Burpees
10 Power CLeans
10 Bar Facing Burpees
10 Hang Power Snatches
10 Bar Facing Burpees
Fx: 75/55
Rx: 95/65
Rx+: 115/85
January 14th, 2023
“Open Workout 19.5”
33-27-21-15-9:
Thrusters
Chest to Bar Pull-ups
Time Cap: 20 Minutes
FX:75/55; Pull ups
RX: 95/65; Pull Ups
RX+: 95/65; C2B
January 13th, 2023
TEAMS OF 3:
AMRAP 18:
1 Mile Run (Together)
200 Double Unders
Max Power Snatches
Every Break On Double Unders: 5 Burpees
*Can’t start next station until all partners are finished
**All partners do dubs at same time
***Each partner completes 200 reps
FX:300 SU; 95/65
RX: 115/85
RX+: 135/95
Coach Jenna at Wodapalooza
We want to wish the best of luck to Coach Jenna in this weekend’s Wodapalooza competition. She is competing with two other top-level teen athletes in the RX division (against the adults!) in one of the premier CrossFit events during the competition season. Her team name is “Young & Free Only 17”
The event will also feature a new friend to the gym, Tola. He has been working out at the Cove this past month and will be competing with fellow CrossFit stars Björgvin Karl Guðmundsson and Khan Porter. Their team is “King BK & Friends”.
Here is the schedule for the events and we will be following through the weekend on the WZA youtube channel.
Good luck guys and we will be cheering as loud as we can from Maryland!
January 12th, 2023
3 Rounds x AMRAP 5:
3 Box Jumps
6 Dumbbell Snatches
9 Hand Release Push-ups
Rest 2 Minutes Between Rounds
Score: Lowest Round
FX: 20/18; 35/25
RX:24/20; 50/35
RX+:30/24; 70/50
January 11th, 2023
“Lost In The Sauce”
AMRAP 3:
400 Meter Row
21 Overhead Squats
Max Handstand Push-ups
Rest 3 Minutes
AMRAP 3:
400 Meter Row
18 Overhead Squats
Max Handstand Push-ups
Rest 3 Minutes
AMRAP 3:
400 Meter Row
15 Overhead Squats
Max Handstand Push-ups
Rest 3 Minutes
AMRAP 3:
400 Meter Row
12 Overhead Squats
Max Handstand Push-ups
FX: 75/55; Max DB Strict Press 35s/25s
RX: 95/65; Max DB Strict Press 50s/35s
RX+: 115/85
January 10th, 2023
STRENGTH
Build to a heavy set of 5
“Marston”
AMRAP 20:
1 Deadlift
10 Toes to Bar
15 Bar-Facing Burpees
FX: 205/145; Knee or Leg Raises
RX: 275/185
RX+: 365/245
January 9th, 2023
STRENGTH
Hang Power Clean
Build to a Heavy Single
“Nasty Girls V2”
3 Rounds For Time:
50 Single Leg Squats
7 Ring Muscle-Ups
10 Hang Power Cleans
FX: 135/95; Burpee Pull up
RX: 155/105; Strict CB2
RX+: 175/115 or BMU