CrossFit Covalence – CrossFit Warm Up Min 0 – 12 400m Run then 3 Rounds 6 Medball Cleans 2 Inchworms + Push Ups Get Fit Min 26 – 50 Running Clock – SOLO (4 Rounds for reps) 0:00-6:00 1000m Row Max Wall Balls #20/14 6:00-12:00 800m Run Max Box Jumps 24/20″ 12:00-18:00 1000m Row Max...Read More
CrossFit Covalence – CrossFit Warm Up Min 0 – 12 3:00 on Machine of Choice then 2 Rounds 10 Barbell RDLs 10 V-Ups Get Fit Min 20 – 38 EMOM x 18 (Checkmark) Min 1: 15/12 Calorie Bike Min 2: 12 Deadlift #185/125 Min 3: 12 Toes to Bar-The Bike Calories (or other machine) will...Read More
Announcements Murph 2025! Memorial Day Weekend, Saturday, May 24th Classes will be at 8:00 and 9:30am CrossFit Covalence – CrossFit Warm Up Min 0-12 Dynamic WU: 25′ Walking Lunges 25′ High Knees 25′ Inch Worms 25′ Butt Kicks 25′ Duck Walks 25′ Burpee Broad Jumps (or coaches choice of movements) Get Fit Min 20 –...Read More
Announcements Murph 2025! Memorial Day Weekend, Saturday, May 24th Classes will be at 8:00 and 9:30am CrossFit Covalence – CrossFit Warm Up Min 0 – 10 500m Row 10 Burpees over Rower Get Fit Min 15 – 35 For Time (2 Rounds for time) 0:00 – 10:00 750/600m Row 30 Alternating DB Snatches #50/35 25...Read More
Announcements Murph 2025! Memorial Day Weekend, Saturday, May 24th Classes will be at 8:00 and 9:30am CrossFit Covalence – CrossFit Warm Up Min 0 – 12 3 Rounds 30 Single/Double Unders 10 Light Single DB Thrusters (held goblet squat style, holding head of DB in each hand) Get Fit Min 22 – 30 AMRAP x...Read More
Announcements Murph 2025! Memorial Day Weekend, Saturday, May 24th Classes will be at 8:00 and 9:30am CrossFit Covalence – CrossFit Warm Up Min 0 – 12 200m Run then 3 Rounds 3 Pull Ups 6 Push Ups 9 Squats Get Fit Min 16 – 38 Half Murph (Time) For Time 800m Run 50 Pull Ups...Read More
CrossFit Covalence – CrossFit Warm Up Min 0 – 12 3 Rounds 200m/150m Row 10 Horizontal Ring Rows 10 Air Squats / Front Squats / OHS Increase each progression Get Fit Min 16 – 36 For Time – SOLO (Time) 2000m Row 30 OHS #95/65 30 Pull-Ups 20 OHS #95/65 20 Pull Ups 18 Minute...Read More
CrossFit Covalence – CrossFit Warm Up Min 0 – 12 200m Run then 3 Rounds 10 Muscle Cleans 10 Alternating S-Leg V-Ups Get Fit Min 20 – 34 For Time (Time) 600-400-200m Run 21-15-9 Hang Power Cleans #135/95 21-15-9 T2B 14 Minute CapThe Run pace should be a big focus here. The weight for the...Read More
