1.28.17 Good Luck Battle of Baltimore Competitors!
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 RX
Liz B/Angela D/Brianna S – Women’s Scaled
Allie B/Julie J/Katie R – Women’s Scaled
John C/Holden H/Josh H – Men’s RX
Charles W/Steve M/Mike C – Men’s RX
Kyle 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!
STRENGTH WOD
10 Scap Push ups
15 Banded Pull A parts
1 Minute of Overhead Bench Stretch (DEMO HERE)
3 Rounds
WOD
1 min of Rowing
1 min of Sit Ups
1 min of KB Swings
4 Rounds
Fx: 35/26
RX: 53/35
RX+: 70/53
Coach’s Tip: Approach this as you would “Fight Gone Bad” or any WOD where quick transitions matter. You don’t want to ‘gamify’ the workout just to get a good score (we want you to do your best at EACH station) but if you are slower on the rower (as an example), you might want to unstrap yourself a few seconds early so you are ready to go on the ab mat at the top of the next minute! This is a sprint workout, so go hard in those three minutes!
