1.26.17 Good Luck Battle of Baltimore Athletes!
GOOD LUCK TO OUR COVE ATHLETES AT THE BATTLE OF BALTIMORE!
Looking for something to do this weekend? Come watch your fellow Cove Athletes compete at the BATTLE OF BALTIMORE at CrossFit Federal Hill! Our very own WODFather, Geo Rockwell, has planned some spicy and challenging WODS for all of the athletes and it should be a great day! It is a three man (or woman) team format and we have EIGHTEEN athletes competing in both the scaled and RX divisions! Three workouts and three mini “floater” WODs to complete the day. Make sure to wish the following teams luck:Maria A/Lyndsey C/Christen V – Women’s RXLiz B/Angela D/Brianna S – Women’s ScaledSimone N/Julie J/Katie R – Women’s ScaledJohn C/Holden H/Josh H – Men’s RXCharles W/Steve M/Mike C – Men’s RXKyle M/Willam S/Scott W – Men’s Scaled
There is likely a nominal charge at the door and all are welcome. Come and show your support! And if you can’t come, send those good Cove vibes our way and follow our progress on the Cove Club FB page!
FRESH START STRENGTH WOD
Overhead Squat
Work up to a heavy 3-Rep set
WOD
10 Min AMRAP10 OHS30 Double Unders (or 60 Singles)10 min AMRAPAdd one OHS rep every round. Score = total number of OHS.Fitness: 45/35RX: 75/55RX+: 95/65If you are proficient on the rope, you should hit a high number of Overhead Squats by the end of this METCON. If the coach sees you drifting into a bad position, they WILL ask you to drop the bar! The way the workout works is Round 1 will be 10 OHS and 30 DUs (or 60 singles). Round 2 would be 11 OHS and 30 DUs (or 60 singles). Then 12/30, 13/30, etc. etc. until 10 minutes runs out!
COVE PARTNER WOD
50 Burpees
100 Deadlifts
500 M Farmers Carry (must be completed in 50 M Segments)
100 Jumping Lunges
50 Burpees
-For Time-
Fitness: 185/125, 35/26
RX: 215/135, 53/35
RX+:225/155, 70/53
Coach’s Tip: Divide work up however you want. As always, never go to failure on any movement as moderate sets should be enough to let you recover while your partner works. Good positioning is key on the farmer’s carries; do NOT sacrifice form for speed!
A throwback to last year’s Battle of Baltimore… podium!
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