Yes, it’s time for some shameless self promotion! We need your help making the Cove the best CrossFit box in Howard County for the second year in a row! Please take a moment (literally, five seconds) to hit this link to Howard Magazine’s voting page and scroll to question 68. Pick CrossFit Cove and you’re done! And if you are so inclined, make your friends to it too.
CLICK TO VOTE HERE
WOD
25 Burpee Pull Ups
35 Slam Balls
1 Mile Run
35 Slam Balls
25 Burpee Pull Ups
30 Minute Time Cap
Fitness: 25 Burpees then 25 pull ups
Performance: 25 Burpee Pull ups
Open: 25 Burpee Chest to Bar
Coach’s Tip: If the run takes you more than 10 minutes consider scaling down the reps. Run should be 10 minutes or a little over and you should have 10 minutes to finish each block of work before and after. Don’t be afraid to scale volume, distances… or both
Scott W. looking fierce overhead!
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Vote Cove for HoCo's Best CrossFit!
Yes, it’s time for some shameless self promotion! We need your help making the Cove the best CrossFit box in Howard County for the second year in a row! Please take a moment (literally, five seconds) to hit this link to Howard Magazine’s voting page and scroll to question 68. Pick CrossFit Cove and you’re done! And if you are so inclined, make your friends to it too.
CLICK TO VOTE HERE
STRENGTH WOD
Split Jerk 3/3/2/2/2
(build up in load)
We did this two weeks ago so try to go heavier if you can
WOD
“Mini Jack”
10 Push Press
10 KB Swings
10 Box Jumps
10 min AMRAP
Fitness: 95/65 (35/26)
Performance: 115/75 (53/35)
Open: 115/75 (53/35)
Retest from Monday April 17th 2017
Coach’s Tip: During the strength portion, let’s get some good technique work in on the split jerks. Focus on the first dip (nice and vertical) and depth in the landing. Your shoulders should be nice and warmed up for Mini Jack, so really work on the hinge on the swings and box jumps during the Metcon.
Synchronized get-ups!
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Reminder: No yoga this weekend!
REMINDER: NO YOGA SUNDAY
Sorry for the schedule switch but we will NOT have yoga this Sunday. But feel free to come in and mobilize on your own during Open Gym.
STRENGTH WOD
Back Squats 5/5/5/5
(go heaver than last week)
Between each set do 1 heavy sled drag
WOD
14 Jumping Lunges
50 M Bear Crawl
6 min AMRAP
Coach’s Tip: Today we really want you to focus on the strength portion. The AMRAP will allow you to get a good sweat in and it should be fast and aggressive. Bear Crawls in a Metcon are a bit unusual for us, but they will challenge you if you do them right!
Sanchez v. Sanchez
Partner WOD Friday!
NO YOGA SUNDAY!
Sorry for the schedule switch but we will NOT have yoga this Sunday. But feel free to come in and mobilize on your own during Open Gym.
PARTNER WOD
8 Deadlifts
8 Toes to Bar
8 Box Jump overs
20 Rnds
1 Partner does a round then the next partner does a round.
Each Partner hits 10 rounds for a total of 20.
Fitness: (185/125) Sit Ups
Performance: (205/135) Toes to Bar
Open: (225/155) Toes to Bar
Coach’s Tip: Today is a good day to have people with similar abilities working together as you are looking to take about the same amount of time per round to move through the workout (i.e. 8 toes to bar for someone new to them will likely take much longer than 8 sit ups). Each round should be between 1-2 minutes which would make for a 20-30 minute workout. Happy Friday!
Angie M. dominating the kettlebell…
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