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...Read More

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 3 Min Slow on Machine then Burgener Clean Warm Up Get Strong Min 20 – 35 Clean and Jerk (EMOM x 15 – Power Clean & Jerk – 1 Rep) Sticking with Power Cleans today, but if you’re going to push your limits, you should...Read More

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 2 Rounds 200m Run 10 Muscle Cleans 10 Front Squats 10 Strict or Push Press 10 Kip Swings Get Fit Min 20 – 38 “Grinding Gears” – AMRAP x 18 (AMRAP – Rounds and Reps) 60/48 Calorie Row 50 Hang Cleans #95/65 40 T2B 30...Read More

CrossFit Covalence – CrossFit Track Sunday For Quality – Progression Day! (Checkmark) 3 minutes – Easy “Warm Up” Jog 1 minute Walk 5 minutes – Moderate Jog 1 minute Walk 5 minutes – Moderate Jog Rest until 18:00 mark – 5 Rounds For Speed 200m Sprints Walk back to starting point, thats your rest timeModerate...Read More

CrossFit Covalence – CrossFit Warm Up Min 0-10 2 Rounds 200m Run 20 Lateral Box Step Ups (10/side) 10 Kipping Pull Ups Get Fit Min 19 – 39 For Time – SOLO (Time) 1 Mile Run 60 DB Box Step Overs 24/20″ #50/35s 10 Rope Climbs 20 Min CapIf you don’t have enough climbing ropes,...Read More

CrossFit Covalence – CrossFit Warm-up Min 0-12 3:00 Slow Machine (or Run) then 4 Rounds 5 Muscle Cleans 5 Push Press 5 Push Ups Get Fit Min 20 – 40 AMRAP x 20 (AMRAP – Rounds and Reps) 5 Hang Power Cleans #155/105 6 Shoulder to OH #155/105 7 HSPU 1:00 RestTo use the RX...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 23 – 53 Every 90″ x 20 (30 min) (Checkmark) Rd 1. 16 Kroc Rows (8/side) Rd 2. 16...Read More

CrossFit Covalence – CrossFit Warm Up Min 0-12 4 Rounds :30 on / :30 off Row for Distance Increase efforts each round Get Fit Min 20 – 32 AMRAP x 12 (AMRAP – Reps) 1000m Row then 3 – 6 – 9 – 12 – 15… Thrusters #95/65 Chest to BarThere’s no good reason to...Read More

CrossFit Covalence – CrossFit Warm-up Min 0-12 2 Rounds 3 Inchworms 10 S-Leg Glute Bridges (5/side) then 2 Rounds 10 Light Deadlift 1 Wall Walk + :05 Nose and Toes Hold Get Fit Min 20 – 36 For Time (2 Rounds for time) 21 – 15 – 9 Deadlift #185/125 9 – 6 – 3...Read More

CrossFit Covalence – CrossFit Warm Up Min 0-12 200m Run or 1:00 Bike/Row then 3 Rounds :20 Single Unders :20 Rest :20 V-Ups :20 Rest Get Fit Min 18 – 34 EMOM x 16 (AMRAP – Reps) 1. 40 Crossover Single Unders 2. 16/12 Calorie Bike or Row 3. Max Toes to Bar 4. Rest...Read More