CrossFit Covalence – CrossFit Warm Up Min 0 – 12 3 Rounds 100m Run 12 Paratroopers 6 Burpees Get Fit Min 19 – 37 For Time – SOLO (Time) 800m Run w/ Medball #20/14 40 Lunges Steps w/ Medball 30 Strict Pull Ups 40 Lunges Steps w/ Medball 800m Run w/ Medball #20/14 18 minute...Read More
CrossFit Covalence – CrossFit Warm Up Min 0 = 12 3 Rounds 1:30 Steady Bike / Row :30 Empty Bar Thrusters Get Strong Min 20 – 34 Thruster (Ladder Day!!! EMOM until Failure – 1 Rep 14 minute time (rep) cap) The bar comes from the ground, so you can either Power Clean and get...Read More
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 22 – 52 EMOM x 30 (Checkmark) 30″ ON, 30″ OFF Min 1: Single KB Bicep Curls...Read More
CrossFit Covalence – CrossFit Warm Up Min 0 – 12 200m Run then 10 Kip Swings 10 RDLs 8 Scap Pull Ups 8 Muscle Cleans 6 Kipping or Strict Pull Ups 6 Power Cleans Get Fit Min 22 – 52 5 Rounds (AMRAP – Rounds and Reps) 1 Max Touch N Go Set of Power...Read More
CrossFit Covalence – CrossFit Warm Up Min 0 – 12 4 Rounds 30″ ON, 30″ OFF Row (increase effort each round) Get Fit Min 18 – 36 3 Rounds (Time) 12 – 10 – 8 Calorie Row Alternating DB Snatch #50/35 2:00 Rest 18 minute time capEach of the 3 rounds is the full 12-10-8....Read More
CrossFit Covalence – CrossFit Warm-up Min 0 – 12 3 Rounds 100m Run 12 Lateral Bar Hops 12 Light Single Arm Russian KB Swings (6/side) Get Fit Min 20 – 36 3 Rounds (Time) 400m Run 25 Box Jump Overs 24/20″ 25 KB Swings #53/35 16 minute time capYou’re stepping off the other side of...Read More
CrossFit Covalence – CrossFit Metcon With the addition of the new gym toy, i will be posting Sunday Runday workouts so we can take advantage of the Air Runner. Enjoy! EMOM x 20 (Distance) Odd: Run Even: Walk/Rest/Trade with a PartnerNot going to over complicate it today. You run for one minute, rest for one...Read More
CrossFit Covalence – CrossFit Warm Up Min 0 – 12 3 Rounds :30 on :30 off Bike For Cals then 2 Rounds 6 Burpees 9 Jumping Squats Get Fit Min 18 – 38 5 Rounds – SOLO (4 Rounds for calories) 2:00 ON / 2:00 OFF 6 DB Man Makers #35/20s Max Calories on Bike...Read More
CrossFit Covalence – CrossFit Warm Up Min 0 – 12 200m Run or 1:00 on Machine then 20 S-Leg V-Ups 20 Empty Bar Push Press 10 V-Ups 10 Push Jerk w/ pause in receiving position Get Fit Min 20 – 32 8 Rounds (Time) 8 T2B 8 S2OH #135/95 12 Minute CapYou need to average...Read More
