24.2 IS…
24.2
As many rounds and reps as possible in 20 minutes of:
300-meter row*
10 deadlifts
50 double-unders
FX: 135/95
RX: 185/125
*Each row counts as 30 reps (10m = 1 rep)
As many rounds and reps as possible in 20 minutes of:
300-meter row*
10 deadlifts
50 double-unders
FX: 135/95
RX: 185/125
*Each row counts as 30 reps (10m = 1 rep)
For time:
21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell
RX: 50/35
FX 35/25
Foundations: 15
Don’t forget, all Covies are invited to a little post Open celebration at Frisco Tap House.
COACH DEJAH APPROVES THIS WORKOU
So excited to announce that we have a new record of members making this month’s Cove Committed Club! To learn more and hear the winner of this week’s prize, check out the video below.
The 2024 CrossFit Open is a little more than a week away and we have over 25 people officially signed up for the event (you can sign up at games.crossfit.com). This is an awesome number and we are hoping more will sign up or more importantly just participate in the event.
For those who aren’t familiar with the open, check out our previous post about the event. The workout will be released on Thursday and we will be sharing what CrossFit has in store for us on our social media, so we can all start our workout strategizing as soon as possible.
The plan is to have the Open workout be the Cove workout of the day for the entire day. For the 5:45 PM class, we make it our Friday Night Lights class. It is our largest class of the day and because of that there is a lot of positive energy and excitement for this class. Because it is so large, we will often see multiple heats.
Following the final class, we are going to do some post wod celebrations at a local spot. We will be sure to post the times and more information about the post wod social events Cove’s private Facebook page. The hope is to start at 8 PM as we know many of our Covies need their beauty sleep (even on Friday night).
Week One: Reckless Shepard
Week Two: Cushwa & Rad Pies Taproom
Week Three: Looney’s Pub – Maple Lawn
Get excited and look to have some fun evenings with your fellow Cove athletes.
After basking from the glow of the Clash at the Cove in-house competition, we have another CrossFit competition to put on your radar. This isn’t just any competition confined to our gym; it’s a worldwide event that brings together the entire CrossFit community. Last year, over 320,000 participants worldwide officially signed up for the CrossFit Open, and this year promises to be just as electrifying.
While technically it’s a competition, serving as a qualifier for the CrossFit Games, for most of us, it’s a journey of self-discovery. What may seem impossible at first often becomes achievable through dedication and effort. But beyond the competition, it’s about the camaraderie and support that defines the essence of our community.
Anyone who has experienced the Open at the Cove can attest to the magical atmosphere it creates. The cheers, celebrations, and shared sense of accomplishment remind us why we’re passionate about CrossFit. And let’s not forget about the post-workout shenanigans that are bound to happen – so clear your Friday nights on the calendar!
For newcomers, here’s how it works: CrossFit releases the weekly workout every Thursday afternoon, and we tackle it as the daily WOD every Friday at the Cove. Even if you choose not to officially register, you’ll still have the opportunity to participate in the Open workouts alongside us. There’s an option suitable for everyone, regardless of fitness level.
By registering for the Open, you not only commit to testing your limits but also contribute to the larger CrossFit community. The $20 registration fee goes directly to CrossFit, adding an extra layer of accountability and a sense of being part of something monumental.
Don’t miss out on this incredible opportunity – sign up now and join us for the CrossFit Open! THe first workout starts on February 29th!
Just click “register now” to secure your spot in this epic event.
We hope everyone had a wonderful time at the Clash at the Cove this Saturday. We had a massive turnout and the day featured so many phenomenal performances, new friendships, and most importantly lots of smiles.
Coach Marina took some beautiful photos of the event that we wanted to share. Please download and edit any photos.
Thank you to all the coaches and volunteers for taking the time out of their Saturday to make this day happen. We were so impressed and inspired by you all.
Clash at the Cove have been released and the teams are listed below.
Some notes for the big day.
Athlete check in as at 8:30 AM. Volunteers should arrive no later than 8:45 AM. We are looking or more volunteers if you are interested, just reach out to us.
If you want to connect with your teammate and can’t, just email us at info@crossfitcove.com.
We ask that each team send us a team name. Have fun with it!
We know many of you are nervous but we like to think that you aren’t nervous rather excited about what is to come. Saturday is going to be a really fun day for everyone.
TEAM NUMBER | FX TEAM MALE | FX TEAM FEMALE |
TEAM ONE | Isaac | Megan M. |
TEAM TWO | Devang | Michelle T. |
TEAM THREE | Alejandro | Maria Jose |
TEAM FOUR | Kevin Ailinger | Kourtney |
TEAM FIVE | Hassan | Kim M |
TEAM SIX | Kyung | Amy Chao |
TEAM SEVEN | Mak | Jenn Portillo |
TEAM EIGHT | Eriq | Kimmy |
TEAM NINE | Scott | Jackie P |
TEAM TEN | Andrew Z | Ruth |
TEAM ELEVEN | John K | Kristina P |
TEAM TWELVE | James | Morgan C |
TEAM THIRTEEN | Kush | Rochelle |
TEAM FOURTEEN | Joe B | Erin B |
TEAM FIFTEEN | Tommy | Juhee |
TEAM NAME | RX TEAM MALE | RX TEAM FEMALE |
TEAM ONE | Axel | Ada |
TEAM TWO | Mateusz | Kim D |
TEAM THREE | Eric Nellis | Chrissie T |
TEAM FOUR | Roosvelt | Caryn |
TEAM FIVE | Courteney | Caroline |
TEAM SIX | Ken Ahn | Angie |
TEAM SEVEN | Keith | Lilly |
TEAM EIGHT | Kevin M | Mariah |
TEAM NINE | Ryan S | Beth P |
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Each two-person team will be given a single lifting station with two barbells (one 20kg and one 15 kg) and a set of weights. Each station will be equipped with one whiteboard and one marker.
During each lift, the athlete must declare the lift and the load will be marked on a whiteboard for the fans. The lowest fractional plate that can be used is a 2 ½ pound plate.
Athlete 1 will perform a 1 rep max snatch during THREE one-minute lifting intervals. There will be a mandatory one-minute rest interval between work intervals (weights can be adjusted during this time). Within each work interval, the athlete can only make TWO attempts to perform a successful lift and it must at the declared weight at the onset of the interval.
The second athlete can assist with loading or adjusting the barbell for their partner at any point. All weights must be secured by clamps/clips during all lifts.
If the lift is failed after two attempts in the working minute, that work interval is completed.
Failed lifts include not controlling the barbell inside the lifting stations and not standing up fully showing control of the weight.
After the final snatch work interval, the barbell can now be loaded for a 1 rep max clean attempt. The clean must be performed by Partner 2. The clean will follow the same rules and format as the previous snatch lift.
Any variation of the clean and snatch can be performed (power, squat, hang, split) but the lift must start at the ground and reach its endpoint with the athlete standing up and controlling the load fully inside the designated lifting area.
The score will be the combined weights of the heaviest clean and snatch successfully lifted.
CLASH AT THE COVE FROM 2018. WE MISS YOU PRANAV
Below is the list of athletes signed up for the Clash. If we missed your name, please email us immediately at info@crossfitcove.com. If you also decide that you want to do it, you can also email us and we can see if we can get you in.
Below is our list of athletes for Clash at the Cove. Teams are being formed now and we will be releasing the names early next week via Facebook live on the Cove the Club (join if you haven’t already). We also will post the teams on the Cove blog.
SCALED FEMALE Megan M, Michelle T, Maria
Jose, Kourtney, Kim M, Amy Chao, Jenna, Kimmy, Jackie, Jenn P, Amy J,
Morgan, Rochelle, and Erin
SCALED MALE Kyung, Devang, John K, Kevin A,
Alejandro, Eriq, Andrew Z, Issac, Mak, Steven P, Hassan, Scott B,Joe B, and Kush
RX MALE Ryan S, Mateusz, Eric N, Keith, Ken A,
Axel, Courteney, Roosvelt, Tommy, and Kevin
RX FEMALE Angie, Kim D, Chrissie, Lilly, Beth, Caryn, Ada, Caroline, and Mariah
“The Open Prequel”
Clash at the Cove is fast approaching (Saturday, February 3rd) and we are looking for a lot more sign-ups. Although this is a “competition”, it is a competition based around supporting one another and having fun.
We have almost always done the Clash as a partner comp as we want you to experience the day with someone else. We want you to be able to celebrate with them, to pick them up, and to have them pick you up at some point.
To help people get an idea what the workouts might look like, we are releasing workout one. It’s a near repeat of the opening workout at Clash at the Cove in 2016! We have tweaked it slightly and it’s the perfect workout as the CrossFit Open is coming.
WOD 1
“The Open Prequel”
8 Minute AMRAP of the following movements between both partners:
RX TEAMS
30 Wall Balls 20/14
30 Double Unders
20 Pull Ups
20 Bar Facing Burpees
10 Cleans (155/105)
10 Shoulder to Overhead (155/105)
5 Snatches (135/85)
15 Chest-to-Bar Pull Ups or 5 Bar Muscle ups (every 3 C2B Pulls = 1 BMU)
SCALED TEAMS
8 Minute AMRAP of the following movements between both partners:
30 Wall Balls 14/10
60 Single Unders
20 Jumping Pull Ups
20 Burpees over the bar
10 Cleans (85/65)
10 Jerks (85/65)
5 Snatches (75/55)
5 Kipping Pull Ups or 15 Jumping Chest-to-Bar Pull Ups (every 3 jumping C2B Pull Ups = 1 Pull Up)
This is a version of the Ben Bergeron “Open Test” WOD he developed to prep his athletes for the Open (for those of you who don’t know, he has trained top Games athletes including Matt Fraser, Cole Sager, Chris Speller, Becca Voigt, Katrin Davidsdottir and James Hobart (to name a few).
This will test everyone for sure. It is a shared sprint between you and your partner and ends up being a race to see if you can get back and hopefully deeply into the wall balls. The tiebreaker will be the time in which you complete your last movement. For everyone else, it will be a race against the clock to get back to that wall! If some of the weights or movements concern you for this workout, do not worry about it as we will partner you with someone who can help you with those movements. Don’t worry if a movement isn’t a strength of yours. That’s where you lean on your partner! For example, only one of the two of you has to be able to do anything in this workout, and we will strategically pair you up with someone who can complement you as best as possible! Movement standards will be reviewed at the event, but will mimic CrossFit Games/Open standards.
If you have any questions about this workout or anything for the competition, please do not hesitate to reach out to us. We want you to join in on the day as an athlete, volunteer, or fan. Sign up at the whiteboard or you can sign up virtually here.
Coach John back at the 2016 Clash at the Cove