Daily WOD

August 27th, 2024

DEADLIFT
5 minutes Technique Practice:
3 Position
2″ Deficit Deadlift
Rx: 65/55

“Boat Race” [BENCHMARK]
3 Rounds For Time:
500 Meter Row
400 Meter Run

Rest 3 Minutes
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Time Cap: 25 Minutes
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REPEAT FROM 8/8/23

View Past WODs

COVE NEWS

Thursday, April 28th 2016

REMINDER: LADIE’S NIGHT FRIDAY! We are so excited to be throwing our second “ladies only” potluck WOD and Wine event. This time will be extra special because we are asking all the women from the New You Challenge to join us! Whether they join for the workout (or take their normal New You Class time) we hope everyone will join us for the festivities after. The workout will be a partner style WOD and we hope to pair up as many members with New You athletes as possible. It will be great to get to know each other better and there’s nothing like sharing a workout to do that! In addition, we are asking that the Cove members bring in some of their favorite Paleo snacks for you to try (to keep you all on track) and we ask that everyone bring something to share (food, drink or other!). I will put a white board up at the front of the gym so please put your name and what you are bringing. We will start to gather at 6:30p and we hope to kick off the workout (or at least the first heat if we need multiples) by 6:45p. This means the New You crew needs to arrive earlier than their 7p start and the Cove members will be starting a little later than their regular 6:30 time. I hope this compromise works for everyone as we have a big group to consider logistically, but we are certain it will be a blast!!! Here’s a pic of some of the ladies working hard at our last event… STRENGTH WOD 10 Heavy Russian Kettlebell Swings 30 Second planks holds 4 Rounds

WOD

500 M Row 30 Russian KB Swings 30 Goblet Lunges 3 Rounds Fitness 35/26 RX 53/35

**Today we take a much need break from shoulder work and focus on the engine and lower half. Go a steady pace on the row and make sure to use your hips (not arms) to swing the Kettlebell. The double whammy of Goblet Lunges right back to the erg will create demand on your hammies and glutes but don’t let that stop you from pushing hard with your legs on the rower. Resist that temptation to row with the arms! **

Myrissa in the ‘burpee zone’ during our our last Ladies Night! We hope to see you all there (well, not EVERYONE… just the ladies!!)

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Wednesday, April 27th 2016

LADIE’S NIGHT FRIDAY! We are so excited to be throwing our second “ladies only” potluck WOD and Wine event. This time will be extra special because we are asking all the women from the New You Challenge to join us! Whether they join for the workout (or take their normal New You Class time) we hope everyone will join us for the festivities after. The workout will be a partner style WOD and we hope to pair up as many members with New You athletes as possible. It will be great to get to know each other better and there’s nothing like sharing a workout to do that! In addition, we are asking that the Cove members bring in some of their favorite Paleo snacks for you to try (to keep you all on track) and we ask that everyone bring something to share (food, drink or other!). I will put a white board up at the front of the gym so please put your name and what you are bringing. We will start to gather at 6:30p and we hope to kick off the workout (or at least the first heat if we need multiples) by 6:45p. This means the New You crew needs to arrive earlier than their 7p start and the Cove members will be starting a little later than their regular 6:30 time. I hope this compromise works for everyone as we have a big group to consider logistically, but we are certain it will be a blast!!! Here’s a pic of some of the ladies working hard at our last event…

NEW YOU CHALLENGE STRENGTH WOD

Take 15 minutes to work up to a heavy 5 rep back squat

NEW YOU CHALLENGE

WOD

5 Burpees

10 Russian Kettlebell Swings

15 Wall Balls

10 Minute AMRAP

COVE WOD

50 Deadlifts

40 Pull Ups

50 Sit Ups

40 Shoulder to Overhead

50 Push ups

Fitness: 95/65

RX: 135/95

RX+: 155/105

**Singular focus today. Get warm and attack the met con with everything you have.**

Holden glances at the clock during front squat EMOM. AWESOME front rack position!

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Tuesday, April 26th 2016

WOD

(RETEST FROM 11/3/15)

“The Ghost”

6 rounds of:

1 minute of rowing

1 minute of burpees

1 minute of double-unders

1 minute rest

“Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.”- That is from CF.com. And we whole-heartedly agree!

Reminder that ladies’ night is this FRIDAY!!!! WOD, wine and other madness. Here’s a throw back from our last ladies’ event… and we’re hoping for twice the turnout!

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Monday, April 25th 2016

NCAA BRACKET WINNER WOD! So, we all know that Kim M. was the big winner of the NCAA basketball tournament bracket and the prize was to customize the Cove WOD for a day (the New You Challenge workout will still be different). Today’s her day! The strength portion is as we would have programmed (while we love Kim’s WOD, we need to stay on point for our strength cycle!) but we WILL be adding the sled pulls she requested SOON!. And since there’s no official ‘girl WOD’ named Kim, we’re proud to have one! If you love it, give her a high five. If you hate it, well… I guess let her have it. But make sure you don’t try to take it to her on the basketball court… she’s a BEAST!

NEW YOU CHALLENGE WOD

10 Pull Ups or Ring Rows

10 KB Swings

10 Box Jumps (or Step Ups)

200 Meter Run

3 Rounds

STRENGTH WOD

6 Front Squats every 2 minutes for 10 minutes

(Build up in load and record your best set. You should warm with a few sets first to find your starting weight)

COVE WOD

“KIM”

5 Hang Cleans

10 Wall Balls

3 Ground to Overhead

200m Run

5 Rounds

22 Minute Time Cap

Fx – 85/55 (regular wall balls: 14/10)

Rx – 115/75 (regular wall balls: 20/14 OR 2-for-1 wall balls: 14/10)

Rx+ – 135/95 (2-for-1 wall balls: 20/14)

Congrats to our foundations graduates from last week – Angie, Patrick, Byron, Vanessa, Fred, Rachel, Hwanhee, and Deborah. Keep an eye our for them at the gym and give them warm Cove welcome!

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Cove News

Daily WOD

August 27th, 2024

COVE NEWS

Thursday, April 28th 2016

Wednesday, April 27th 2016

Tuesday, April 26th 2016

Monday, April 25th 2016

August 27th, 2024