Workout of the Day 2017-10-05T17:43:21+00:00
1603, 2019

Saturday March 16th

  • BRENNAN SCANLON MEMORIAL WOD: Saturday March 16th 9 a.m. to 12 p.m.
    • Click here for more info about the event.
    • Stephanie Potter, founder of Rob's Kids will speak at the start of the event
    • We will run 5 heats starting at 9:30 a.m. Click here to sign up for a heat (The WOD is for a Team of 2–only one team member needs to sign up.)
    • If you are able to make a donation, you can do so in 3 ways
      • www.robskids.org (Donation button in upper right)
      • Venmo to @Robs-Kids
      • Cash and Check donations will be accepted at the event
  • INTERNAL COMPETITION: Click here to keep track of the leaderboard.
  • REFERRAL REWARDS: For every member that you refer and purchases a special, you earn $25 in NewCov Rewards! To get credit for your referral, CLICK HERE (Must have been referred 12/1/17 or after) 
  • To join our Facebook group, click here

Conditioning

“Brennan”

On Saturday, March 16th we will be honoring Brennan Scanlon, a beloved member of NewCov CrossFit. He lost his battle with severe depression and took his life last last Tuesday evening.

We want everyone to remember Brennan for his kind personality and welcoming smile. He made new members feel welcome and old members feel appreciated. He is also the leader/owner of a large networking community called BNI. He helped hundreds of entrepreneurs in the area grow their business, including several CrossFit gyms.

We invite the tri-state CrossFit community to come together to to celebrate his life and help to bring further awareness and knowledge on suicide prevention.

We have picked movements that Brennan struggled with but worked very hard to improve on. He did not like snatches or overhead squats to say the least!! But he embraced them, worked hard on them and came to enjoy them 🙂

Teams of 2–For Time (Time Cap: 25 Minutes)

1000m Row
40 Overhead Squats (95/65#)
40 CTB Pull-Ups
750m Row
30 Squat Snatches (95/65#)
30 CTB Pull-Ups
500m Row
30 Overhead Squats (95/65#)
20 CTB Pull-Ups
250m Row
10 Squat Snatches (95/65#)
10 CTB Pull-Ups

Suggested Modifications
* Modify weight as needed.
* Sub front squats for overhead squats if mobility is limited
* Sub power snatches for squat snatches if technique is limited.
* Sub ring rows for pull-ups

1503, 2019

Friday March 15th

  • SIGN UP FOR A FRIDAY NIGHT LIGHTS HEAT. FOR RX CLICK HERE. FOR SCALED CLICK HERE(If you are going to attempt bar muscle ups or chest-to-bar pull-ups for Masters 55+, sign up for an Rx heat). 5:30 AND 6:30 classes are cancelled and replaced with the Friday Night Lights heats. This week's theme is GROUTFIT! You get one point for every gray clothing item (minimum must wear gray shirt and shorts/pants)! Submit your score here by 8 p.m on Monday (don't forget your tiebreak time). Click here to keep track of the leaderboard.
  • To join our Facebook group, click here
  • REFERRAL REWARDS: For every member that you refer and purchases a special, you earn $25 in NewCov Rewards! To get credit for your referral, CLICK HERE (Must have been referred 12/1/17 or after) 

Conditioning

For total time: (Time Cap: 12 Minutes)

3 rounds of:

10 snatches

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups*

12 bar-facing burpees

Variations: 

Rx’d: (Ages 16-54)

Men snatch 95 lb.

Women snatch 65 lb.

Scaled: (Ages 16-54)

*Men snatch 65 lb., perform chin-overbar pull-ups, may step over bar on the burpees

*Women snatch 45 lb., perform chinover-bar pull-ups, may step over bar on the burpees

Teenagers 14-15:

Boys snatch 65 lb.

Girls snatch 45 lb.

Scaled Teenagers 14-15:

*Boys snatch 45 lb., perform chin-overbar pull-ups, may step over bar on the burpees

*Girls snatch 35 lb., perform chin-overbar pull-ups, may step over bar on the burpees

Masters 55+:

*Men snatch 65 lb., perform chestto-bar pull-ups

*Women snatch 45 lb., perform chest-to-bar pull-ups

Scaled Masters 55+:

*Men snatch 45 lb., perform jumping chest-to-bar pull-ups, may step over bar on the burpees

*Women snatch 35 lb., perform jumping chest-to-bar pull-ups, may step over bar on the burpees

1403, 2019

Thursday March 14th

  • BRENNAN SCANLON MEMORIAL WOD: Saturday March 16th 9 a.m. to 12 p.m.
    • Click here for more info about the event.
    • We will run 5 heats starting at 9:30 a.m. Click here to sign up for a heat (The WOD is for a Team of 2–only one team member needs to sign up.)
    • If you are able to make a donation, you can do so in 3 ways
      • www.robskids.org (Donation button in upper right)
      • Venmo to @Robs-Kids
      • Cash and Check donations will be accepted at the event
  • INTERNAL COMPETITION: Click here to keep track of the leaderboard.
  • REFERRAL REWARDS: For every member that you refer and purchases a special, you earn $25 in NewCov Rewards! To get credit for your referral, CLICK HERE (Must have been referred 12/1/17 or after) 
  • To join our Facebook group, click here

Strength

Deadlift

4×8 @ 50-60%

Rest 30 Seconds

4 Seated Box Jumps

Rest 30 Seconds

Single Arm Farmers Carry

Conditioning

Teams of 2:

9 Minute AMRAP #1
20 Partner Burpees
30 Calorie Air Bike
40 Shoulder to Overhead (75/55)

Rest 1 Minute

9 Minute AMRAP #2
6 Rope Climbs (MOD: Rope Pulls)
40 Hang Dumbbell Squat Clean & Press (50/35)(One Dumbbell)(Switch Arms Every 5)
30 Alternating Box Jumps

 

1303, 2019

Wednesday March 13th

  • BRENNAN SCANLON MEMORIAL WOD: Saturday March 16th 9 a.m. to 12 p.m.
    • Click here for more info about the event.
    • We will run 5 heats starting at 9:30 a.m. Click here to sign up for a heat (The WOD is for a Team of 2–only one team member needs to sign up.)
    • If you are able to make a donation, you can do so in 3 ways
      • www.robskids.org (Donation button in upper right)
      • Venmo to @Robs-Kids
      • Cash and Check donations will be accepted at the event
  • INTERNAL COMPETITION: Click here to keep track of the leaderboard.
  • REFERRAL REWARDS: For every member that you refer and purchases a special, you earn $25 in NewCov Rewards! To get credit for your referral, CLICK HERE (Must have been referred 12/1/17 or after) 
  • To join our Facebook group, click here

Strength

16 Minute Alternating EMOM

Odd: 1 Squat Snatch
Even: 15 Russian Kettlebell Swings

Conditioning

For Time:

50 Power Snatch (75/55) (MOD: 65/45 or Less)
50 Wall Balls
50 Overhead Squats

Accessory

Core

2 Sets
75 Second Low Plank
40 Russian Russian Twist
20 High Plank Dumbbell Reach Throughs

1203, 2019

Tuesday March 12th

  • BRENNAN SCANLON MEMORIAL WOD: Saturday March 16th 9 a.m. to 12 p.m.
    • Click here for more info about the event.
    • We will run 5 heats starting at 9:30 a.m. Click here to sign up for a heat (The WOD is for a Team of 2–only one team member needs to sign up.)
    • If you are able to make a donation, you can do so in 3 ways
      • www.robskids.org (Donation button in upper right)
      • Venmo to @Robs-Kids
      • Cash and Check donations will be accepted at the event
  • INTERNAL COMPETITION: Click here to keep track of the leaderboard.
  • REFERRAL REWARDS: For every member that you refer and purchases a special, you earn $25 in NewCov Rewards! To get credit for your referral, CLICK HERE (Must have been referred 12/1/17 or after) 
  • To join our Facebook group, click here

Strength

Squat Clean

Build to a Heavy of the following Complex:

3 Hang Squat Cleans + 1 Jerk

Conditioning

12 Minute AMRAP:
10/8 Calorie Row
5 Clean & Jerk (135/95) (MOD: 95/65 or Less)
25 Double Unders (Please bring your own jump rope or substitute jumping jacks)

 

Accessory

2-3 Sets
Alternating Dumbbell Floor Press x 10/arm
(Rep starts at the top, lower one dumbbell at a time)
Dumbell Bent Over Row x 10
High Plank Knee to Elbow x 15/side

1103, 2019

Monday March 11th

  • INTERNAL COMPETITION: Submit your score here by 8 p.m on Monday. Click here to keep track of the leaderboard.
  • To join our Facebook group, click here
  • REFERRAL REWARDS: For every member that you refer and purchases a special, you earn $25 in NewCov Rewards! To get credit for your referral, CLICK HERE (Must have been referred 12/1/17 or after) 

Strength

Back Squat

(Sets x Reps)

4×4 @ 75-80%
1x Max Effort @ 75%

Conditioning

For Time:

2 Rounds

27 Deadlifts (95/65) (ADV: 115/75) (MOD: 75/55 or Less)
21 Bar Facing Burpee
15 Thrusters
9 Pull Ups (MOD: Ring Row) (ADV: Chest to Bar)

Accessory

2-3 Sets
Rear Foot Elevated Split Squat x 8/leg
Romanian Deadlift x 12
Single Leg Glute Bridge x 8 (Foot Elevated)