Workout of the Day 2017-10-05T17:43:21+00:00
1003, 2019

Sunday March 10th

  • 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

Strength

Bench Press

Build to a Heavy Set of 6

Conditioning

Intervals

1st Round: 1:00 ON / :20 Rest
2nd Round: :45 ON / :15 Rest
3rd Round :30 ON / :10 Rest

1. Air Bike
2. Burpee
3. Shuttle Run
4. Box Jump
5. Plank

903, 2019

Saturday March 9th

Click Here to Sign Up for one of our FREE SATURDAY CLASSES! 

  • If you have CrossFit experience, feel free to visit our 9AM class for Free! 
  • The 10:30AM and NOON are for Beginners! All ages, sizes, ability levels welcome!
  • To join our Facebook group, click here
  • INTERNAL COMPETITON: Submit your score here by 8 p.m on Monday. 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

Strength

Build Up to a Heavy:

Cluster

Conditioning

Teams of 2: (20 Minute CAP)

For Time:

Cash In: 500m Row

3 Rounds
6 Bear Complex (115/75) (ADV:135/95) (MOD: 95/65 or Less)
18 Partner Burpees
36 Wall Balls

Cash Out: 500m Row

 

NOON CLASS

Teams of 2–20 Minute AMRAP

30 Burpees

40 Box Jumps

50 Pull Ups or Ring Rows

60 Wall Balls

70 Lunges

80 Sit Ups

90 Air Squats

100 Calorie Row

803, 2019

Friday March 8th

  • SIGN UP FOR A FRIDAY NIGHT LIGHTS HEAT HERE. (Link will be posted later tonight) (Heat 3 will be the head-to-head throwdown for the competition) 5:30 AND 6:30 classes are cancelled and replaced with the Friday Night Lights heats. This week's theme is OLD PEOPLE! 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) 

Conditioning

For Time (10 Minute Timecap)

200 ft. dumbbell overhead lunge (Rx: 50/35#)

50 dumbbell box step-ups

50 strict handstand push-ups 

200-ft handstand walk

Variations: 

Rx’d: (Ages 16-54)

Men use 50-lb. dumbbell, 24-in. box

Women use 35-lb. dumbbell, 20-in. box

Scaled: (Ages 16-54)

Men use 50-lb. DB & 24-in. box, perform frontrack lunges, 5-in. elevated strict HSPU & bear crawl

Women use 35-lb. DB & 20-in. box, perform front-rack lunges, 5-in. elevated strict HSPU & bear crawl

Teenagers 14-15:

Boys use 35-lb. dumbbell and 24-in. box, perform overhead lunges, strict HSPU and handstand walk Girls use 20-lb. dumbbell and 20-in. box, perform overhead lunges, strict HSPU and handstand walk

Scaled Teenagers 14-15:

Boys use 35-lb. DB & 24-in. box, perform frontrack lunges, 5-in. elevated strict HSPU & bear crawl

Girls use 20-lb. DB & 20-in. box, perform frontrack lunges, 5-in. elevated strict HSPU & bear crawl

Masters 55+:

Men use 35-lb. DB & 24-in. box, perform overhead lunges, 5-in. elevated strict HSPU & handstand walk

Women use 20-lb. DB & 20-in. box, perform overhead lunges, 5-in. elevated strict HSPU & handstand walk

Scaled Masters 55+:

Men use 20-lb. dumbbell and 20-in. box, perform front-rack lunges, dumbbell strict presses (with two dumbbells) and bear crawl

Women use 10-lb. dumbbell and 16-in. box, perform front-rack lunges, dumbbell strict presses (with two dumbbells) and bear crawl

703, 2019

Thursday March 7th

Strength

Deadlift

4×6 @ 55-65%

Rest 30 Seconds

5 Seated Box Jumps

Rest 30 Seconds

1 Single Arm Farmers Carry

Conditioning

Aerobic Capacity

18 Minutes

750m Row
12 Dumbbell Snatches (Alternating)
14 Box Jumps
16 Air Squats
18 Russian Kettlebell Swings

603, 2019

Wednesday March 6th

Strength

Power Clean

12 Minute EMOM
1 Power Clean + 1 Front Squat + 1 Jerk

Conditioning

14 Minute AMRAP
14 Shoulder to Overhead (95/65) (ADV: 135/95) (MOD: 75/55 or Less)
14 Weighted Step Ups (25/15 [Plate])
14 Hang Power Clean
14 Bar Facing Burpee

Accessory

Core

2 Sets

60 Second Deadbug March
60 Second Low Plank
60 Second Russian Twist
 

503, 2019

Tuesday March 5th

Strength

Snatch

10 Minute EMOM

2 Power Snatches + 1 Overhead Squat

Conditioning

NewCov CrossFit 8 Year Annniversary WOD:
Teams of 2 – For TIme (Time Cap: 25 Min)

2011m Row Buy In (Year we opened)
In remaining time:
8 Rounds ( #Years we have been open)
3 Rope Climbs (for march) MOD (Sub Rope Pulls)
5 Snatches (135/85#) (for 5th grand opening day) Mod (75/55# or less)

 

Accessory

2-3 Sets

16 Dumbbell Floor Press (Alternating from the Top)
16 See-Saw Row (One comes up as one comes down)
16 High Plank Dumbbell Pull Throughs