December 17th, 2022
“The 12 Days of Christmas”
1 Burpee
2 Toes-to-Bar
3 Kettlebell Swings 53#/35#
4 Hang Cleans #95#/65#
5 Push Press 95#/65#
6 Front Squats 95#/65#
7 Push Ups
8 Sit Ups
9 Wall Balls 20#/14#
10 Box Jumps
11 Pull Ups
12 HSPU
Edward Blanch
About Edward Blanch
Posts by Edward Blanch:
December 16th, 2022
Teams of 3
AMRAP 20:
100 Power Snatches (95/65)
80 Chest to Bar Pull-ups
60 Power Snatches (115/85)
40 Bar Muscle-ups
20 Power Snatches (135/95)
Max Bar-Facing Burpees
FX: 75/55; 95/65; 115/85
RX: 95/65; 115/85; 135/95
RX+: 115/85; 135/95; 155/105
December 15th, 2022
“Dropkick”
4 Rounds For Time:
80 Double Unders
50 Sit-ups
4-3-2-1 Rope Climbs (15′)
Time Cap: 20 Minutes
FX: 120 SU
RX: As Written
RX+: GHDs; Legless
December 14th, 2022
“Individual Quarterfinals 22.1”
For Time:
50 Dumbbell Walking Lunges (Farmer’s)
30 Push-ups
40 Front Rack Walking Lunges
20 Dbl Dumbbell Push Press
30 Overhead Walking Lunges
10 Dbl Dumbbell Strict Press
FX: 35/25
RX: 50/35
“Individual Quarterfinals 22.1”
For Time:
50 Dumbbell Walking Lunges (Farmer’s)
30 HSPU
40 Front Rack Walking Lunges
20 Deficit HSPU
30 Overhead Walking Lunges
10 Strict HSPU
Time Cap: 15 min
RX+: 50/35; Deficit (3.5″/2″)
December 13th, 2022
“The Parent Trap”
[On the 0:00]
For Time:
45 Front Squats
On the Minute:
7 Bar-Facing Burpees
[On the 10:00]
For Time:
1 Mile Run
[On the 20:00]
For Time:
45 Burpee Box Jump Overs
On the Minute:
7 Toes to Bar
FX:95/65; 20/18
RX:115/85; 24/20
RX+:135/95; 24/20
December 12th, 2022
Strength
Find a heavy complex of 1 deadlift, 1 power clean, 1 hang clean, and 1 jerk
DT
Score Time
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
FX: 115
12 Days of Christmas + Holiday Hours
This Saturday, we will be having our traditional “12 Days of CrossFit” workout. It’s like any other workout but with a holiday flare. We will have a single class on Saturday at 9 AM and expect it to be a big community class with multiple heats for the workout.
We are also going to make it a potluck breakfast event after, so we encourage you if possible to bring something to share with your fellow Covies. After finishing the workout, we encourage you to come to hang out with your fellow athletes and spread holiday cheer with one another.
The “12 Days of Christmas wod is executed like the song “The 12 Days of Christmas,” completing each exercise in ascending order then work back down to 1, adding one exercise per round.
1 Burpee
2 Toes-to-Bar
3 Kettlebell Swings 53#/35#
4 Hang Cleans #95#/65#
5 Push Press 95#/65#
6 Front Squats 95#/65#
7 Push Ups
8 Sit Ups
9 Wall Balls 20#/14#
10 Box Jumps
11 Pull Ups
12 HSPU
We know the holidays are about family and we like to think that part of your family is here at the Cove.
And finally, below are our hours for the upcoming holidays.
December 10th, 2022
1×1
AMRAP14
60 Calorie Row
50 Toes to Bar
40 Wall Balls
30 Cleans
20 Muscle Ups
*Score= Rounds and Reps
Fx:14/10, 95/65, 10 JHook + 10 Push up
Rx: 20/14, 115/85, BMU
Rx+: 20/14, 135/95
December 9th, 2022
Teams of 2
AMRAP20
3 Handstand Push-Ups
6 Power Snatch
9 Box Jumps
*Change Partners after Full Round
*Score= Rounds + Reps
Fx: Dbl DB S2O (35/20), 65/45, 24/20
Rx: Kipping, 75/55, 24/20
Rx+: Strict or Deficit, 95/65, 24/20
THE BATTLE OF BALTIMORE
Although Clash at the Cove is our favorite competition, another great one is the Battle of Baltimore at CrossFit Federal Hill. Geo Rockwell runs a fantastic event and this year they are doing three-person mixed gender. This year they are doing an RX, scaled, and masters (35+) division. You can find out more information here.
