Tuesday January 6th, 2015
Skill WOD
WOD
Synchronized pull ups[/caption]]]>
Monday January 5th, 2015
In an effort to prepare everyone for the opening of the Cove, we are releasing sample workouts every day until our open. There are three levels of programming for each workout: Fitness, RX, RX+. Fitness will be for people who are either new to CrossFit or do not have a desire to be competitive. It will give a good scaling option, while still maintaining a high level of fitness. RX is the prescribed weight that makes the workout most effective for some of the strongest and fastest athletes in our gym. It is not something everyone needs to shoot for as it should be challenging for even a very good athlete. RX+ is for people who are looking to compete in CrossFit competitions inside or outside the Cove. It will present a challenge that is meant to prepare people for a high level of competition. These options are designed as guidelines (not as rules!) as everyone should scale to what’s best for YOUR INDIVIDUAL level of fitness — and our job is to help you do just that!
Strength
WOD
3 Front Squats
3 Burpees over the bar
6 Front squats
6 Burpees over the bar
…
10 min AMRAP (As many reps as possible)
Fitness (95/65)
RX (105/70)
RX + (135/95)
Sample Workouts
We are excited to program for real in January, but for now here is a sample of what you might expect at the Cove. The goals of our head coach and programmer, Geo Rockwell, is to keep each workout varied, challenging (but scalable), creative and fun!
SAMPLE DAY ONE
Strength WOD
Back Squats 5/5/5/5/5
(same weight across)
WOD
1000 M row
30 Thrusters
50 Pull ups
-For Time-
Scaled: 75/55, Banded Pull ups
RX: 95/65
RX+: 115/75,C2B
SAMPLE DAY TWO
Skill WOD
Max GHD sit ups in 30 seconds
Max High box jumps in 30 seconds
Level 1: Challenge yourself with a high jump
RX: 30/24 RX+: 40/30
WOD
25 KB Swings
20 Power Snatches
15 Burpees
3 Rounds
Level 1: 26/35, 75/55 RX: 53/35, 95/65
RX+: 70/53, 115/75
SAMPLE DAY THREE
Strength WOD
Split Jerk 3/3/3/3
(progress up in weight)
WOD
1 minute of Front Squats
1 minute of Shoulder to Overhead
2 minutes of Front Squats
2 minutes of S2OH
3 minutes of FS
3 minutes of S2OH
Score = Total reps
Level 1: 105/70 RX: 115/75 RX+: 135/95