This Saturday, we will be having our traditional “12 Days of CrossFit” workout. It’s like any other workout but with a holiday flare.  We will have a single class on Saturday at 9 AM and expect it to be a big community class with multiple heats for the workout.

We are also going to make it a potluck breakfast event after, so we encourage you if possible to bring something to share with your fellow Covies. After finishing the workout, we encourage you to come to hang out with your fellow athletes and spread holiday cheer with one another.

The “12 Days of Christmas wod is executed like the song “The 12 Days of Christmas,” completing each exercise in ascending order then work back down to 1, adding one exercise per round. 

1 Burpee

2 Toes-to-Bar

3 Kettlebell Swings 53#/35#

4 Hang Cleans #95#/65#

5 Push Press 95#/65#

6 Front Squats 95#/65#

7 Push Ups

8 Sit Ups

9 Wall Balls 20#/14#

10 Box Jumps

11 Pull Ups

12 HSPU

We know the holidays are about family and we like to think that part of your family is here at the Cove.

And finally, below are our hours for the upcoming holidays.

Although Clash at the Cove is our favorite competition, another great one is the Battle of Baltimore at CrossFit Federal Hill. Geo Rockwell runs a fantastic event and this year they are doing three-person mixed gender.  This year they are doing an RX, scaled, and masters (35+) division. You can find out more information here.

Workout Three: Clash Gone Bad

Inspired by the classic CrossFit workout Fight Gone Bad, we have Cove Gone Bad. The workout consists of 5 different stations of 2 minute AMRAP workouts. Each station represents 20% of the scoring for the entire workout and the overall scoring of this event will be determined by the cumulative ranking of each station.

The clock does not stop or reset in between stations, so you can transition to the next station at any point but you may not begin working at the next station until both athletes and the judges are present at that station.

Stations One: Pull Ups and Jumping Pull ups

RX: Pull Ups

Working within a two minute window, both athletes will look to accumulate as many pull ups possible. One athlete is working at a time. We are looking for the rep to start with arms fully extended with the feet off of the ground. The rep is completed with the chin rising above the level of the pull up bar. Any sort of grip can be used as long as the other standards above are met. Reps can be divided any way the team deems appropriate.

FX: Jumping Pull Ups

Working within a two minute window, both athletes will look to accumulate as many jumping pull ups possible. The bar will be set up so it is at least 6 inches above the top of the athlete’s head when the athlete is standing tall. At the bottom, the arms must be fully extended. Overhand, underhand or mixed grip are all permitted. At the top, the chin must break the horizontal plane of the bar.

Reps can be divided any way the team deems appropriate.

Station: Two: Dballs over the shoulder

The Dball starts on the ground and is lifted over the top of either shoulder. The ball must go over the top of the shoulder and fall behind the athlete. The ball must be picked up from the ground and can not be bounced into the next rep. It does not matter which shoulder the ball goes over.

Reps can be divided any way the team deems appropriate.

RX Male: 100

RX Female: 70

FX Male: 70

FX Female:50

Youth: TBD

Station Three: Rowing

Athletes are looking to accumulate as many calories inside the working window. Both athletes and judge must be present at the start of the workout. Athletes are allowed to switch as many times as they wish on the rower. The can only work within the 2 minute window and may not pull on the handles at any point once the period ends. Doing so will result in a 2 calorie penalty.

Stations Four: GHD or Sit ups

RX: GHD Sit ups

The rep starts with both hands touching foot pads. The athletes will recline backwards to a position where one or both hands will touch the designated wall ball behind the athlete. From there the athlete can return back to the starting position to complete the rep.

FX: Sit ups

An ab-mat will be placed just behind the athlete and he/she must keep the soles of feet together. The rep begins with the shoulders on the ground behind the athlete and the hands touching the ground overhead. From there, the athlete will change direction bringing the hands to the toes of the feet with the shoulders moving past the hip.

Reps can be divided any way the team deems appropriate.

Station Five: Dumbbell Snatches

The rep begins with both heads of the dumbbell resting on the ground. The dumbbell must be lifted in one continuous motion (no clean and jerks allowed) to an overhead position. The reps is credited when the dumbbell is locked out overhead with the hips, knees, and arm fully extended directly overhead of slightly behind the athlete.

Athletes are required to switch arms with each rep and can do so once the previous rep has been completed.

Deliberate bouncing is not allowed.

Reps can be divided any way the team deems appropriate.

RX Male: 50

RX Female: 35

FX Male: 35

RX Female: 25

“THE DOWN AND DIRTY CLEAN LADDER”

Teams will face a series of progressively heavier pre-loaded barbells, cleaning each bar once successfully before ascending the ladder to the next bar. You can power clean or squat clean the bar, the only requirement is the clean starts with the weight on the floor and finishes with the barbell in the front-rack position. The barbell must come up to the shoulders, with the hips and knees fully extended and the elbows in front of the bar. A muscle clean, power clean, split clean, or squat clean may be used, as long as the barbell comes up to the rack position on the shoulders.

At 3-2-1 go! both athletes will have 30 seconds to complete a successful lift. There will be a 10 second transition to allow the team to move to the next pre-weighted barbells. You may not touch the barbell during the 10-second transition. Each athlete will have their own barbell and will work side by side with their partner until one can no longer complete a successful lift. The remaining partner will continue up the ladder until he/she can no longer complete a successful lift.

Athletes will be scored by the combined TOTAL weight of the last successful lift by each partner on the ladder.

If one or both athletes on the team completes the ladder, both athletes immediately proceed to the ski erg at the end of the ladder for max meters inside a :30 second window.

FEMALE WEIGHTS

RX: 95-105-115-125-135-145-150-155

Scaled: 65-75-85-95-105-115-125-130

MALE WEIGHTS

RX: 135-155-185-205-225-235-245-255

Scaled: 95-115-135-155-175-195-205-215

Pranav back in 2018 – He was just a baby!