Daily WOD

May 31st, 2024

“Rankel”

AMRAP 20:

6 Deadlifts

7 Burpee Pull-ups

10 Kettlebell Swings

200 Meter Run

FX: 155/105; 35/26

RX: 185/125; 53/35

RX+: 225/155; 70/53

View Past WODs

COVE NEWS

We have another great set of workouts planned for this week at the Cove and we start it off with our push press cycle. We are also using this time to work on kettlebell swings that are heavier than normal. Try a heavier kettlebell without the pressure of the clock.

We have a number of athletes signing up for their first CrossFit Competition on October 3rd (Leader of the Pack and The Charm City Throwdown). Friday night at 7:30 we will be doing a quick “Competitor’s Meeting” to give everyone some information on what to expect. We will finish the meeting up with a special wod where we will be judging one another. If you are planning on attending please sign up on the whiteboard or email us at info@CrossFitCove.com.

One other event to look forward to is the goodbye WOD for Scott and Lacey Finley. They are moving to Nashville and what better way to say goodbye than a workout and BBQ. The workout will be at 11 AM on Saturday, July 25th followed by lunch. Details to come.

STRENGTH WOD

Push press 3/3/3/3/3 (same weight across) 10 Heavy Russian KB Swing after each set

WOD

7 Power snatch 21 DUs 7 Rounds

Fitness 75/55 (63 Singles)

RX 95/54

RX+ 95/65 (Unbroken Double Unders)

Remember when we used to use the fridge for beers and not cool towels?

Thankfully we have room for both.

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Saturday, July 11th 2015

A reminder that Sara C. is participating in her first competition THIS WEEKEND as part of a three person team. It is the “Backyard Brawl” being held at CrossFit Everlasting in Bel Air and it would be amazing if people went out to support her (a few of us are going so if you are interested, let us know!)

Let’s finish up the week with another fun WOD! And remember we will have sitter services for the 9am class!

WOD

0-8 Minutes

800 M Run

Max Back Squats

8-15 Minutes

600 M Run

Max Back squats

15-20 Minutes

400 M Run

Max Back squats

Score = Total Back Squats

Fitness (135/95)(115/75)(95/65)

RX and RX+ (205/135) (185/115) (135/95)

Good times last weekend…

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Friday, July 10th 2015

IT’S GAME TIME! We are so happy that so many of you are signing up for (or are interested in signing up for) CrossFit competitions! We’ve come so far as a gym and it is great to step outside the box (literally and figuratively) to push yourself in new ways. Sara C. is participating in her first competition THIS WEEKEND as part of a three person team. It is the “Backyard Brawl” being held at CrossFit Everlasting in Bel Air and it would be amazing if people went out to support her (a few of us are going so if you are interested, let us know!)

Given the fact that competitions require some prep work and a good deal of strategy going in, we thought it would be useful to do a “competitor’s prep meeting” for our athletes that are planing on doing the Charm City Throwdown or other upcoming competitions. This session would help you know what to expect, give you advice for prepping (and for game day itself) and do a WOD where we judge one another. As you saw from the Open, this helps greatly with ensuring proper movement as no one likes to hear “NO REP!” during a workout! Stay tuned for more details!

PARTNER WOD

In teams of two:

For 6 Minutes Row for Max Cals

Partner B (must hold a plank)

Rest 2 minutes

100 Box Jump Overs

50 Burpees

100 KB Swings

Rest 2 minutes

For 6 Minutes Row for Max Cals

Partner B (must hold a plank)

Fitness: 26/44

RX: 35/53

The workout will be scored in three seperate metcons. Two calorie row metcons and the middle metcon for time.

We are blown away by how far Katie has come. When she started here she couldn’t do one kipping pull up. Now she’s hitting 12 without dropping from the bar. AMAZING…

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Thursday, July 9th 2015

We are running another series of foundations classes next week and they are FREE! Feel free to share the opportunity with any friends or family… or feel free to join in if you want a refresher on any movement basics! You can share the offer on our FB page: CROSSFIT COVE FACEBOOK Once again, we can’t thank you all for your tremendous support!

MOBILITY WOD

Hamstring Stretch

(lay on the ground and bring one leg up to the upright hold for 30 seconds)

Front Rack Stretch

Paleo Chair for 1 minute (use a pole if you need to)

2 Rounds

WOD

15 Hanging Power Cleans

50 Air Squats

12 Hanging Power Cleans

50 Air Squats

9 Hanging Power Cleans