Sunday, April 3rd 2016
OPEN GYM 9a – NOON
Come on in and hit Open Gym! We’ll be here from 9a to Noon and hope to see many of you then. ROMWOD will be available in the back room per usual or come in and make up a missed WOD or work on some skills!
The Post-16.5 roundtable discussion…
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Saturday, April 2nd 2016
STRENGTH WOD
Deadlift 5/5/5/3/3
WOD
5 Deadlifts
10 Push ups
5 min AMRAP
Rest 3 minutes
5 Deadlift
25 Double Unders
5 min AMRAP
Fitness: 185/125
RX: 225/155
RX+: 225/155 (Clapping push ups, unbroken doubles)
Coach’s Tip: There’s a three minute break in between so go all out during the five minute intervals. The weight should be something you can move unbroken for at least the first few rounds. And use the strength portion to help guide you to select the appropriate weight. Remember, the prescribed weights above are just guidances. Pick something in between if that’s best for you.
Myrissa and Coach Chris feeling the love on their final push of 16.4…
Friday, April 1st
Now that the Open is over, we’ll be getting back to our regular Friday Partner WODs. So, grab a buddy or make a new friend and come on in for a great workout.
And for those of you who didn’t get enough thruster practice last week… here’s your chance to do it again!
PARNTER WODS ARE BACK!
1 Mile Run together as a team
100 Thrusters
100 Pull Ups
100 Burpees
100 Swings
1000 Double Unders
1000 Meter Row
April Fool’s!
We are crazy, but not THAT crazy…
PARTNER WOD
(its baaaaaack!)
10 Thrusters – 1 Cove Suicide
9 Thrusters – 1 Cove Suicide
8
7
6
5
4
3
2
1
Partner Completes full round then tags in partner to do the same round. 10 then 10, 9 then 9. Time is called when the second partner does 1 Thruster and one Cove suicide. This is a “sprint/rest” interval workout so go hard when you’re up!
Fitness: 95/65
RX: 115/75
RX+: 135/95
Coach’s Tip: Focus today is on body position in the thruster. Good solid front squat with elbows up into an explosive push press with a strong finish position.
Bobby and the Cummings men doing what they do best… lifting heavy things and putting them back down.
Thursday, March 31st 2016
CROSSFIT 101 CLASSES NEXT WEEK
Another round of Free CrossFit 101 Classes will be starting next week on Monday, Wednesday and Thursday at 7:30 PM. If you have someone that might be interested in attending please have them email us at info@CrossFitCove.com. We also want everyone to know that if you would like to review some of the fundamentals of CrossFit you are always welcome to attend any of the classes. Monday we work on squats and presses, Wednesday deadlifts and cleans, and Thursday we finish with snatches and pull ups.
STRENGTH WOD
Split Jerk 5/5/5/5/5
(go at 60-70% of 1 RM — we will re-test on Monday! Consider this the de-load portion of the cycle)
WOD
21-15-12-9
KB Swing
Burpees
Toes to Bar
Fitness: 35/26
RX: 53/35
RX+: 70/53
Coach’s Tip: Use the practice you had on Tuesday for the T2B to help with the WOD today. Your goal should be to go unbroken on the KB Swings.
Rikki did her first 20″ box jump… and then proceeded to do a LOT more in the workout that followed. AWESOME!
