Workout of the Day 2017-10-05T17:43:21+00:00
1710, 2017

Tuesday, October 17th

Welcome to all of our new members!! Please click here to join our member's facebook group for up to date announcements and reminders. Also search for NewCov CrossFit in your app store for easy access to our workouts, schedule and class check-in. 

GOBBLERS AND GOBBLETTES REMINDER: Come join us for our 5th Anual Partner Competition taking place the weekend before Thanksgiving! Friday Night, 11/17, 7PM – 10PM – Novice and Saturday, 11/18, 8AM – 5PM Rx. Click here to visit our event website for a list of the workouts and registration. 

GO CART RACING (November Social Event of the Month): November 25th. Click Here to Join our facebook event. 

Strength

Build to a Moderate Complex:
2 Snatch Balances + 1 Overhead Squat

Accessory

6 Minute EMOM: 
(2) 1st and 2nd Pull Snatch Grip at 105% of Max
30 seconds max effort assault Bike  

Conditioning

Time Cap: 10 Minutes 
200m Run Buy-In 
21-15-9
Deadlifts (225/155#) ADV (275/185#) BEG (155/105# or less) 
Abmat Sit-Ups 
200m Run Cash Out 

 

1610, 2017

Monday, October 16th

Welcome to all of our new members!! Please click here to join our member's facebook group for up to date announcements and reminders. Also search for NewCov CrossFit in your app store for easy access to our workouts, schedule and class check-in. 

GOBBLERS AND GOBBLETTES REMINDER: Come join us for our 5th Anual Partner Competition taking place the weekend before Thanksgiving! Friday Night, 11/17, 7PM – 10PM – Novice and Saturday, 11/18, 8AM – 5PM Rx. Click here to visit our event website for a list of the workouts and registration. 

GO CART RACING (November Social Event of the Month): November 25th. Click Here to Join our facebook event. 

Strength

12 Minute EMOM: 
Minute 1 – 3 Reps @ 80%
Minute 2 – 2 Reps @ 85%
Minute 3 – 1 Rep @ 90%
Minute 4 – Rest

Conditioning

Fight Gone Bad

3 Rounds 

  • 1 minute Wall Balls (20/14 lbs)
  • 1 minute Sumo Deadlift High-Pulls (75/55 lbs)
  • 1 minute Box Jumps (20 in for both men and women)
  • 1 minute Push Press (75/55 lbs)
  • 1 minute Row
  • 1 minute Rest
     

“Beginner Version”

3 Rounds

  • 1 minute Wall Balls (14/10# or less)
  • 1 minute Sumo Deadlift High-Pulls using Kettle Bells  (53/35# or less)
  • 1 minute Box Step Ups 
  • 1 minute Push Press (75/55 lbs)
  • 1 minute Row
  • 1 minute Rest

1510, 2017

Sunday, October 15th

Welcome to all of our new members!! Please click here to join our member's facebook group for up to date announcements and reminders. Also search for NewCov CrossFit in your app store for easy access to our workouts, schedule and class check-in. 

GOBBLERS AND GOBBLETTES REMINDER: Come join us for our 5th Anual Partner Competition taking place the weekend before Thanksgiving! Friday Night, 11/17, 7PM – 10PM – Novice and Saturday, 11/18, 8AM – 5PM Rx. Click here to visit our event website for a list of the workouts and registration. 

KEENELAND BUS TRIP (October Social Event of the Month): Saturday, October 14th – $55 Includes Transportation, Alcohol and Lunch. Anyone is welcome to attend, so feel free to bring family and friends. Click Here to Purchase your spot. 

GO CART RACING (November Social Event of the Month): November 25th. Click Here to Join our facebook event. 

Strength

Bench Press 5 x 5 at 70% of Max

Conditioning

5 RoundsL 

450m Run 
15 Overhead Squats (95/65#)|

modified: 

3 Rpunds: 
450m Run
15 Front Squats (65/45 or less)
 

1410, 2017

Saturday, October 14th

FREE SATURDAYS! Come join us every Saturday for free! Our noon class is a beginner class. All ability levels welcome! If it is your first time visiting us, click here to create an online profile. 

Welcome to all of our new members!! Please click here to join our member's facebook group for up to date announcements and reminders. Also search for NewCov CrossFit in your app store for easy access to our workouts, schedule and class check-in. 

GOBBLERS AND GOBBLETTES REMINDER: Come join us for our 5th Anual Partner Competition taking place the weekend before Thanksgiving! Friday Night, 11/17, 7PM – 10PM – Novice and Saturday, 11/18, 8AM – 5PM Rx. Click here to visit our event website for a list of the workouts and registration. 

KEENELAND BUS TRIP (October Social Event of the Month): Saturday, October 14th – $55 Includes Transportation, Alcohol and Lunch. Anyone is welcome to attend, so feel free to bring family and friends. Click Here to Purchase your spot. 

GO CART RACING (November Social Event of the Month): November 25th. Click Here to Join our facebook event. 

Strength

Work up to a max:

Hang Squat Snatch + 1 Squat Snatch from the Floor (Touch and Go) 

Conditioning

9AM CLASS

Teams of 2: 
3 Rounds: 
3 Minute AMRAP 
6 Power Cleans (135/95#) 
12 Hand Release Push-Ups 
18 Air Squats 
2 Minutes Rope Climbs 

2 Minute Rest between rounds: 

NOON CLASS

TEAM WOD

16 Minute AMRAP – Teams of 2: 

15 Burpees
20 Kettle Bell Swings (53/35# or less)
25 Abmat Sit-Ups 
30 Box Jumps 

1310, 2017

Friday, October 13th

ANNOUNCEMENT: The middle room will be under going some renovations over the next few days. So please don't mind the mess and stay clear from this area. We hope to have it back up and running by Wednesday. 

Welcome to all of our new members!! Please click here to join our member's facebook group for up to date announcements and reminders. Also search for NewCov CrossFit in your app store for easy access to our workouts, schedule and class check-in. 

GOBBLERS AND GOBBLETTES REMINDER: Come join us for our 5th Anual Partner Competition taking place the weekend before Thanksgiving! Friday Night, 11/17, 7PM – 10PM – Novice and Saturday, 11/18, 8AM – 5PM Rx. Click here to visit our event website for a list of the workouts and registration. 

KEENELAND BUS TRIP (October Social Event of the Month): Saturday, October 14th – $55 Includes Transportation, Alcohol and Lunch. Anyone is welcome to attend, so feel free to bring family and friends. Click Here to Purchase your spot. 

GO CART RACING (November Social Event of the Month): November 25th. Click Here to Join our facebook event. 

Strength

Friday, October 13th

9 MINUTE EMOM: 
Hang Squat Clean + Squat Clean + Split Jerk
Minute 1 – 75%
Minute 2 – 70%
Minute 3 – 85%

 

Conditioning

091317

3 Rounds:
18 Calorie Row

15 Burpee Box Jump Overs 
12 Deadlifts (185/135#)

1210, 2017

Thursday, October 12th

ANNOUNCEMENT: The middle room will be under going some renovations over the next few days. So please don't mind the mess and stay clear from this area. We hope to have it back up and running by Wednesday. 

Welcome to all of our new members!! Please click here to join our member's facebook group for up to date announcements and reminders. Also search for NewCov CrossFit in your app store for easy access to our workouts, schedule and class check-in. 

GOBBLERS AND GOBBLETTES REMINDER: Come join us for our 5th Anual Partner Competition taking place the weekend before Thanksgiving! Friday Night, 11/17, 7PM – 10PM – Novice and Saturday, 11/18, 8AM – 5PM Rx. Click here to visit our event website for a list of the workouts and registration. 

KEENELAND BUS TRIP (October Social Event of the Month): Saturday, October 14th – $55 Includes Transportation, Alcohol and Lunch. Anyone is welcome to attend, so feel free to bring family and friends. Click Here to Purchase your spot. 

GO CART RACING (November Social Event of the Month): November 25th. Click Here to Join our facebook event. 

Strength

Rx
5 Clusters (95/65) ADV  (135/95)
3 Clusters (115/75#) ADV (155/105)
1 Cluster (135/95) ADV (185/125)
Rest 2:00
5 Clusters (115/75#) (155/105)
3 Clusters (125/85#) (185/125) 
1 Cluster (135/95#) (205/135)
Rest 2:00
5 Clusters (135/95#) (185/125) 
3 Clusters (145/100#) (205/135) 
1 Cluster (155/105#) (225/145) 

Beginner/Modified 

8 Hang Clusters at 65/35#
Rest 2 Minutes 
8 Hang Clusters at 75/45#
Rest 2 Minutes 
8 Hang Clusters at 95/55#

Accessory

16 Minute Ladder – Teams of 2 
10 Toes-to-Bar 
10 Hang Power Cleans (95/65#) ADV (135/95#) 
10 Gobbler Squats (53/35#) ADV (Pistol Squats)
20 Toes-to-bar 
20 Hang Power Cleans 
20 Gobblet Squats 
30 Toes-to-Bar 
30 Hang Power Cleans 
30 Gobbler Squats (53/35#) ADV (Pistol Squats)
etc etc 

Modified: Sub Knees-above-waist, Clean weight (65/45# or less), sub gobblet squats (35/25# or less)