CrossFit Covalence – CrossFit Get Fit Climb the Ladder – 25.8 (Time) 4 Rounds for Time 2 Rope Climbs 6 Wall Walks 4 Snatches #155/105Rx+: Snatches #185/125 Time Cap: 14 minutes Goal Time: 10 minutes Get Strong Hang Power Snatch (E2MOM x 5 5 – 4 – 3 – 2 – 1) Work to a heavy single for the dayRead more

CrossFit Covalence – CrossFit Get Fit Core to Carry – 25.4 (Time) 30 T2B 16 Burpees over Sandbag – Facing 125 ft Sandbag Carry #150/100 20 T2B 16 Burpees over SB – Facing 75 ft SB Carry #150/100 10 T2B 16 Burpees over SB – Facing 25 ft SB Carry #150/100Time Cap: 12 minutes Goal Time: 9 minutes Rx+: #200/150 Sandbag, GHD instead of T2B Adjust the gym so everyone has a lane that lines up with the rig (going across the gym, not longways). The carries will be in 25 ft increments before you have to turn around. Get Strong AMRAP x 3 – 25.6 (AMRAP – Rounds and Reps) 3 Deadlifts #295/205 50 ft Plate Push #45/35Deadlifts need to be heavy but unbroken This is a dead sprint from the beginning. Goal: 5+ roundsRead more

CrossFit Covalence – CrossFit Get Fit “Down to the Wire” Down to the Wire – 25.5 (Time) 2 – 2 – 2 – 2 minute intervals 1 minute rest between rounds 15/14/13/12 Push Press #75/55 15/14/13/12 Calorie Echo Bike (Males) 12/11/10/9 Calorie Echo Bike (Females) Max Double Unders in remaining time ***Race to 300 Double Under Reps***Rx+: HSPU instead of Push Press Athletes will complete 15 PP, 15/12 Cals and then move right into as many double unders as you can complete in remaining time of your two minute window. Rest 1 minute and repeat. Second round will be 14 PP and 14/11 Cals, etc. Should have around :45 – 1:15 in each round to complete double unders. Score: time to complete all 300 double unders. Include your rest time. If you dont’ finish all 300 then add your unfinished reps to the total time (11 minutes) Get Strong Jerk...Read more

Announcements Labor Day Hours (Monday) Class 8:30am Class 9:30am CrossFit Covalence – CrossFit Announcement Happy Labor Day everyone! Great news!!! This week we get to test all of the CrossFit Games workouts that Coach Erik did! The workouts will be slightly modified to allow for an easier transition to the gym and adjusted for equipment variations. Event 1 was a 7k Run (woo woo!) so that will be one option for anyone that wants to be outside. Enjoy the rest of the holiday weekend! Get Fit 7k Run (Time) For Time – SOLO (AMRAP – Reps) 50 T2B 40 Wall Balls #20/14 30 DB Bench #50/35 20 Burpee Box Jump Overs 30/24” 10 Rope Climbs 20 Burpee Box Jump Overs 30/24” 30 DB Bench #50/35 40 Wall Balls #20/14 50 T2BTime Cap: 30 minutes For Time – PARTNERS (AMRAP – Reps) 100 T2B 80 Wall Balls #20/14 60 DB Bench...Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 200m Run then 3 Rounds 8 RDLs 8 Muscle Cleans 8 Burpees For Quality Min 20 – 39 AMRAP x … (AMRAP – Reps) AMRAP 3 200m Run 20 Box Jump Overs 24/20″ 20 Deadlift #135/95 20 Bar Facing Burpees 20 Power Cleans #135/95 2:00 Rest AMRAP 5 (Same as above) 2:00 Rest AMRAP 7 (Same as above)Start each AMRAP over on the Run, then continue chipping away, getting as far as you can each ascending AMRAP. If you’ve picked the correct weights and rep scheme, you should be able to finish a full round in the 7 min round (or 5 min if you’re a full on crusher). Scoring: Combine all the reps you completed over all three AMRAPs. 200m Runs = 2 reps (1 rep starting it, 1 rep finishing it) 1 Full Round = 82 reps Get...Read more