February 19, 2016

Saturday, February 20th 2016

We couldn’t be happier with the Open registration… keep it coming, but do it QUICKLY! On Sunday, we will be building the team rosters, so get registered ASAP! If you are scared or don’t think you can’t handle it, here’s an example of the first scaled WOD from last year’s Open:

15.1 Scaled Workout 1 Complete as many rounds and reps as possible in 9 minutes of: 15 hanging knee raises 10 deadlifts (85 / 55 lb.) 5 snatches* (85 / 55 lb.) *ground-to-overhead allowed if you can’t do Snatches. Clean and jerks allowed.

And let’s say you can do knee raises and deadlifts at 55b but can’t get it overhead. No worries! Your ‘official’ score would be 25 reps, but for the purposes of our Friday Night Lights event you would just adjust the weight down for the overhead. Come on! You can do this!!!!

Oh, and in case you hadn’t heard you can sign up for the Open at CrossFit Open- HERE.

(make sure you Select CrossFit Cove as your affiliate and your team)!

STRENGTH WOD

Deadlifts 8/8/8/8 (use 50-60% of 1 RM and go fast, lock out hard at the top of each rep, use this as a warm up)

Between each set hit a 30 second couch stretch on each leg

WOD

30 Walking Lunges 3 Rounds Fitness: 185/125 RX: 225/155 RX+: 245/165 (hold a KB for lunges- 35/26. Should be unbroken) **** Optional Cash Out: 50/35 Cals on the assault Bike or Rower Coaches Tip: Position on the deadlift will be the most important thing in this workout. Use the lunges to catch your breath and move through them at a good pace. The deadlifts do not have to be unbroken but you should be able to maintain good form throughout.

A flash back to an awesome night at the Cove. We’ll be sending ‘save the date’ invites for next year shortly…

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Saturday, February 20th 2016

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