Friday, October 7th 2016
So without further adieu…
CLASH AT THE COVE WOD ONE:
“The Open in October”
8 Minute AMRAP of the following movements:
RX MALE/FEMALE
30 Wall Balls 20/14
30 Double Unders
20 Pull Ups
20 Bar Facing Burpees
10 Cleans (145/95)
10 Shoulder to Overhead (145/95)
5 Snatches (135/85)
5 Bar Muscle Ups (Men)/5 Chest to Bars for (Females)
SCALED MALE/FEMALE
30 Wall Balls 14/10
60 Single Unders
20 Jumping Pull Ups
20 Burpees over the bar
10 Cleans (85/65)
10 Jerks (85/65)
5 Snatches (75/55)
5 Jumping Chest to Bars
This is a version of the Ben Bergeron “Open Test” WOD he developed to prep his athletes for the Open (for those of you who don’t know, he has trained top Games athletes including Mat Fraser, Chris Speller, Becca Voigt, Katrin Davidsdottir and James Hobart (to name a few). This will test everyone for sure, but favors the well-rounded athlete. Most will struggle to finish the full round in 8 minutes and some may get stuck on a particular movement. The tie breaker will be the time in which you complete your last movement. For everyone else it will be a race against the clock to get back to that wall! Movement standards will be reviewed at the event, but will mimic CrossFit Games/Open standards.
HELP US HELP YOU!
PLEASE FILL OUT THE COVE SURVEY
We are constantly trying to improve what we do here and and we cannot do that without input from YOU! In an effort to create the best gym for you and your fellow athletes we would love to get some critical and candid feedback. We have developed a survey that asks a broad range of questions from class schedules to gym culture. This survey should only take 5-10 minutes (maybe 12 if you have a lot to add in the open ended questions). Within this survey you will also see individual questions for each coach as we know the quality of coaching is probably THE number one reason people join a gym. Your honest feedback is critical, so this survey is ENTIRELY anonymous. If we are going to grow and keep the interests of our members at the forefront, want to know it ALL! Thank you advance for your time AND constructive feedback!
HOPS AND HARVEST FESTIVAL
If you are looking for something fun this weekend there is the Hops and Harvest Festival at the Columbia Lakefront featuring local Maryland brews and local foods. Matt B and Matt R (the Matt’s) Creme Brulee truck will be there so be sure to stop by and say hi. There truck is called Bmore Brulee and the rumor is that it’s inane!
FREE FOUNDATIONS NEXT WEEK!
We are doing another round of free Foundations/101 classes next Monday, Tuesday and Thursday at 6:30PM (10/10, 10/11 and 10/13). If you know anyone who’s been waiting to give it a go, send ’em our way! They can email us directly at Info@CrossFitCove.com. As always, thanks for your support!
FRESH START CHALLENGE
SKILL WOD
Pull Ups
WOD
“Running DT” 6 Rounds for Time: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks 600m Run Cash-Out As you may know, CrossFit often pays tribute to fallen servicemen with a “Hero” workout named in their honor. The Hero WODs are named after people who have given their lives in the line of duty and their purpose is to remind us to not only remember their sacrifice, but to get us to think outside of ourselves. “DT” honors United States Air Force Staff Sergeant Timothy P. Davis, who was killed by an IED in Afghanistan on Feb. 20, 2009, while supporting Operation Enduring Freedom. We are calling it “Running DT” as we are doing a slightly varied version, but we promise you it will be challenging… AND rewarding!COVE PARTNER WOD
From 0-10 minutes 100 ThrustersFrom 10-30 minutes
2 Mile run (done in 400 M relays)
