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Daily WOD

February 25th, 2025




Hang Power Snatch
Every 2:00 (5 sets):
5 Hang Power Snatch (build-in weight)

“Diane Bailey”
RX+
21-15-9
Deadlift (275/185)
Strict Handstand Push Ups
This is an official Mayhem Benchmark workout, so get after it!

RX

“Diane”
21-15-9
Deadlift (225/155)
Handstand Push Ups

FX : 185/135; 35s/25s Strict Press


Target time: 6-8:00
Time cap: 10:00

RX: 8’s reps each movement

FX: 8 reps each movement, Hanging knee rises

Time Cap each set: 2:30

View Past WODs

COVE NEWS

Hand Care 101

 HAND CARE 101
 
There’s never enough talk about hands and how to best care for them when it comes to CrossFit.  But rather than showing off tears and blisters as badges of honor, let’s change the narrative to PROTECTING them from such awful things!
 
Those of you who are newer to CrossFit might be experiencing your first callus build ups.  Or maybe even your first tear (eek!).  And for you veterans, sometimes it’s easier to just pick away at them as a nervous habit.  But regardless where you are in your journey, there are some REALLY easy and fast ways to make sure your hands are well loved and cared for.
 
Here’s a quick video on how to tend to your callous in a safe and effective manner.  If you have any questions or want to try tackle them ‘supervised by a coach’, let us know and we’ll help you!

HOODIE ORDERS DUE FRIDAY!
 
That’s right… if you want a 2017/18 Hoodie you need place your order by THIS FRIDAY!  That means you need to pick the size and option that you want… and we’ll bill you for it.  This year we have TWO options for you to choose from!  Both are zip up front hoodies (and both will be charcoal with a blue shell), but one is a light weight warm up style and other is a heavier and cozy option.  So, whatever your needs, we have something for you!  The design is the same on both, so it is about fabric and feel to decide what’s best for you!  No worries if you are unsure, we have SAMPLES of each at the gym… so try them on for size AND fit!  You will need to order not just the type, but your specific size!  The lightweight option will be $50 and the heavyweight will be $55.  So, head on in and get fitted for the new Cove Swag!
 
 
Again, we will be placing the order THIS FRIDAY, so make sure you lock in your hoodie this week.  And yes, they are set to arrive by Christmas (12/23 to be exact).  Order your hoodies HERE!
WOD

1,000/800 M Row

30 Toes to Bar

15 Ring Dips

3 Rnds

Fitness: 40 Sit ups

Performance: 25 Toes to Bar

Open: 30 Toes to Bar (20 Ring Dips)

 

Coach’s Tip: This is one of those WODs that does not look too bad on paper, but will end up being a longer bodyweight workout that is hard to finish if scaled appropriately.  We should be aiming for a scale and/or volume that allows you to finish in 20-25 minutes.  We’ll time cap it at 25 so if your first round is 8 minutes or longer, scale the next two!

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Hoodie Orders Due Friday!

 HOODIE ORDERS DUE FRIDAY!
 
That’s right… if you want a 2017/18 Hoodie you need place your order by THIS FRIDAY!  That means you need to pick the size and option that you want… and we’ll bill you for it.  This year we have TWO options for you to choose from!  Both are zip up front hoodies (and both will be charcoal with a blue shell), but one is a light weight warm up style and other is a heavier and cozy option.  So, whatever your needs, we have something for you!  The design is the same on both, so it is about fabric and feel to decide what’s best for you!  No worries if you are unsure, we have SAMPLES of each at the gym… so try them on for size AND fit!  You will need to order not just the type, but your specific size!  The lightweight option will be $50 and the heavyweight will be $55.  So, head on in and get fitted for the new Cove Swag!
 
Again, we will be placing the order THIS FRIDAY, so make sure you lock in your hoodie this week.  And yes, they are set to arrive by Christmas (12/23 to be exact).  Order your hoodies HERE!
 
WOD

5 Rounds of:

40 seconds on, 20:seconds off

Pull Ups

Deadlifts

Burpee Box Jumps

Cals on the Erg

Fitness: 185/125

RX: 225/155

RX+: 225/155 (chest to bar)

We did back in March (March 14th to be exact!).   The weights are heavy on the deads, so make sure to use flawless technique.  We are looking for full extension on the pull-ups (as always) as you can rack up a lot of volume on a day like today… and we want you to be smart AND safe.   Work for the full 40 seconds as you will have 20 seconds of built in rest.

Hunter is killing it at the Cove.  So lucky to have him!

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HOODIES ARE BACK!

 HOODIE TIME!
 
Besides the arrival of the holidays and the Cove Anniversary Party (2/3, by the way!), hoodies could the most anticipated event of the year!
Unlike other Cove swag, these will be a CUSTOM ORDERED.  That means you need to pick the size and option that you want… and we’ll bill you for it.  These have been a HUGE hit over the last two years and it just keeps getting better.  And to top last year, we will have TWO options for you to choose from!  Both are zip up front hoodies, but one is a light weight warm up style and other is a heavier and cozy option.  So, whatever your needs, we have something for you!  The design is the same on both, so its about fabric and feel to decide what’s best for you!  No worries if you are unsure, we have SAMPLES of each at the gym… so try them on for size AND fit!  You will need to order n to just the type, but your specific size!  The lightweight option will be $50 and the heavyweight will be $55.  So, without further adieu, I present to you the 2017/18 HOODIE!
 
We will be placing the order THIS FRIDAY, so make sure you lock in your hoodie this week!  And yes, they are set to arrive by Christmas (12/23 to be exact).  Samples are at the gym to try on, but you need to order your hoodies HERE!
 
STRENGTH WOD
Push Jerks 3/3/3/3 ( 75-80% of 1 RM) Push Press 5/5/5/5 ( 75-80% of 3 RM) 15 banded push downs between each set https://www.youtube.com/watch?v=9WnPYf6rJBw
 
WOD

20 Russian KB Swings

50 Single Arm DB Push Press (25 each arm)

20 American KB Swings

100 Double Unders

2 Rnds

Fitness: 200 Singles (35/26)

Performance: 100 Doubles (53/35)

Open: 150 Doubles (70/53)

Coach’s Tip: For the strength today we will hit the same thing we did two weeks ago, but at higher %’s.  Work up to that % and then start your working sets.  It is only 4 sets so they should all be challenging.  Overall the metcon should take about 12-15 minutes, so if you sense you are trending longer, cut reps down.  KB Swings should be unbroken and you should be using a very strong hip hinge.  The DB weight should be something you can move pretty easily.

 

All the men!

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Yoga is back

 YOGA AT 8:15

OPEN GYM 9a – NOON

After a successful run at last week’s Vekter games, Coach Ashley is back for all your Yoga needs. Get in, get flexy, and get a little sweat in afterwards as well.

 
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