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Daily WOD

October 4th, 2024






Front Squat
5-7 Sets [Climbing]:
3 Front Squats
* 3 Second Pause
* Aim to Increase Weight From 8/23/24
“Wasting Away”
For Time:
10-8-6-4-2 Power Cleans 
Double Unders 100-80-60-40-20 
Time Cap: 10 Minutes


FX: 95/65
RX: 155/105
RX+: 185/125

View Past WODs

COVE NEWS

Monday, September 5th 2016

LABOR DAY HERO WOD AND BBQ!!
MONDAY (Labor Day) we will ring in the holiday with a Hero WOD with two classes at 10AM and 11AM only. THESE WILL BE THE ONLY CLASSES TOMORROW!
Following the 11AM workout, feel free to bring some post-WOD “pot luck” drinks or snacks and hang around. If you can’t stick around after (boo!) just come on in for a great WOD and get in a good sweat.
 
Please note we will have sitter coverage for the 10am class only.  As you know, spots were limited and we only have ONE spot left!  Of course children are MORE than welcome to come to the 11a and potluck BBQ, but must be under adult supervision.
There will be NO 6-Week Challenge class that Monday night, but EVERYONE from the Challenge is welcome to come!  We will have a special 7:30p Tuesday class for any guys from the Challenge who can’t make it on Monday.  
 
 
LABOR DAY HERO WOD
Monday’s workout will be a Hero WOD in honor of U.S. Marine Corps Sergeant Matthew T. Abbate.  Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.
  abbate “Abbate” 1 Mile Run 21 Clean and Jerks (155/105) 800 M Run 21 Clean and Jerks (155/105) 1 Mile Run    We will have PLENTY of scaling options so please come out and honor this incredible soldier and bond with our amazing community!   Here’s a throwback pick from last year’s Labor Day warm up for “Abbate”!  

labordaywarmup

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Sunday, September 4th 2016

OPEN GYM 9A TO NOON!

Come on in, make up a missed WOD or hit ROMWOD in the back room.  A reminder if you haven’t seen on FaceBook or on the Wodify WhiteBoard we are doing “throwback” pics from our childhood.  Take a moment to find an embarrassing pic, swap out your Wodify profile pic, and let the heckling begin!

Also, another reminder that on Monday we are doing TWO CLASSES ONLY!  Both WODs will be a Hero WOD and the 11am will be followed by a pot-luck BBQ.  Can’t wait to see everything tomorrow and Monday!

Saturday was a busy and fun day at the Cove.  Between the EPIC turn out of Cove athletes (22!) and a handful of friends from CrossFit Federal Hill, the 9am class had almost 30 people!

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Saturday, September 3rd 2016

WELCOME CFH ATHLETES!
With CrossFit Federal Hill closed for the Level 1 Certification Course this weekend, we’ve invited our friends from ‘up north’ to the Cove to WOD with us this weekend.  Introduce yourself, throw ’em a cold towel and give them a warm welcome!  
SKILL WOD
  5 Seated Box Jumps (work on explosiveness) 1 Rope Climb 5 Rounds   WOD

30-20-10

Weighted Step Ups (KB)

Deadlifts

Fitness: 185/125, Unweighted Step Ups

RX: 225/155, 35/25

RX+: 245/165, 53/35

Angel working on… well… “Sweat Angels” of course!

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Friday, September 2nd 2016

DO YOU “LIKE” US?!
We hoping that’s an emphatic “yes”, but we also ask this in the virtual sense!  We post a lot of great pictures on the Cove Instagram and FaceBook pages and we need your help:
 
Clearly, the more likes we get the more people get to see how awesome we are.  If you haven’t stretched outside the “Cove Club”, just click on the icons on the CrossFitCove.com main page:
 
socialicons
 
BUT we also need your help in collecting content!  So many of you snap awesome pics and take great videos while you’re at the Cove and (if you’re okay with it) we’d love to use some of them!  You can email them to Brooke HERE or direct message her on FB!
 
EMBARRASSING CHILDHOOD PHOTOS NEEDED!

As you might have noticed, there are some WEIRD pics of our athletes up on Wodify!  A few people suggested we swap our profile pictures for embarrassing childhood photos — and of course we loved the idea!

So update your profiles people!  Just go under “my profile” or “settings” and update the photo. And if you can, try and find an outfit worse that this one (yes, Brian Anglim in his Sunday finest!)

IMG_7884

 

PARTNER WOD

Partner WOD

0-12 minutes

Build up to a heavy 1 RM Clean and Jerk

12-24 Minutes

50 Thrusters

75 Sit ups

50 Thrusters

Fitness: 75/55

RX: 95/65

RX+:115/75

24-30 Minutes

Max Cove Suicide Sprints (one person goes one person rests)

 

Luke making high box jumps look EASY!

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