18 Box Jumps
15 Pull Ups
12 Deadlifts
Max Assault Bike Cals in 30 Seconds
Rest 2 minutes
4 Rounds
Score = Total Time
(Put assault bike Cals in notes)
Fitness: 185/125
Performance: 225/155
Open: 275/175
Coach’s Tip: This is a mental test just as well as physical. The assault bike should be pushed all out for the 30 seconds knowing the recovery is coming. Overall the rounds should not be much longer than 3 minutes… then enjoy the 2 minutes rest. So, overall, you are looking at a 20-25 minute workout. The goal should be to get to the assault bike as fast as possible then give everything you have for 30 seconds.
Paul H. gets in the Movember spirit!
Take 15 minutes to find
A Heavy Squat Snatch
10 Squat Snatches
20 Burpees
3 Rounds
Fitness: 20 Alternating DB Snatches
Performance: 135/95
Open: 155/105
Today is all about great form with the snatch. Choose your scales wisely and make sure you are nice and warm. Your coach may adjust you to a power snatch if you are not solid in the squat or things feel tight!
Paul H. gets in the Movember spirit!
Covies give back!
COMMUNITY AT ITS BEST!
We love our community, but we REALLY love the generosity of it more than anything. Today was an epic day for us in that MANY athletes made a difference by doing what they love — getting fit.
In an effort to help in the battle against prostate and testicular cancer Coach Katie organized and motivated a great group to turn out for “Burpees for Bros”. It was an hour of burpees (yes, a WHOLE HOUR!) in an effort to raise money for the Movember Foundation. If you did not get a chance to participate but still want to contribute, hit up our team web site (moteam.co/burpeesforbros). Fun side fact… between the team, we did 6933 burpees and raised close to $3000!
Also today, our very own Nassim E. broke 900,000m rowing [1.94M meters (which is over 1,200 miles) total including running and biking]! With 100,000 m to go before December 31st, she needs your support to raise scholarship dollars for the Community of Strength project (helping Baltimore City kids who are in need learn and thrive through lessons learned in CrossFit) . Every dollar makes a difference, so give what you can! (https://www.crowdrise.com/
Single Arm DB Strict Press 5 reps, waiters walk 25M, then Push Press 5 Reps
4 Turkish Get ups
4 Rnds
Turkish Get Up Demo HERE
11 min EMOM
1 Shuttle Run
7 KB Goblet Squats (KB or DB)
1 Shuttle Run
Max KB Swings
Score = Total Swings
Fitness: 35/26
Performance: 53/35
Open: 70/53
Burpees for Bros!
OPEN GYM & BURPEES FOR BROS!
OPEN GYM 9A TO NOON & BURPEES FOR BROS AT 11A!
In an effort to help in the battle against prostate and testicular cancer we are going to be doing a “Burpees for Bros” event at the Cove at 11 AM. It is an hour of burpees in an effort to raise money for the Movember Foundation. If you are interested in participating you can sign up for the event on the Movember team web site (moteam.co/burpeesforbros). If you have not received sponsors, you can still come and participate — we just ask that you make a small personal donation (there is no amount too small!).
Here is a link to our Facebook event page at the Cove HERE
Let’s make burpees fun AND meaningful.
Today is an off week for yoga, but feel free to come in and get your stretch on. Then rock some burpees, of course!