Siteplicity – CrossFit Covalence

CrossFit – Mon, Mar 9

March 8, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3 Rounds 1:00 Bike :30 Hollow Bar Hang 8 Empty Bar Muscle Cleans Get Fit Min 20 – 32 6 Rounds for Max Reps (AMRAP – Reps) 1:00 ON / 1:00 OFF 12 Toes to Bar Max Burpees to TargetEach round open up with 12...

CrossFit – Sun, Mar 8

March 7, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Track Sunday 6 Rounds for Max Distance (Distance) 1 Minute Easy Jog 1 Minute 90% Effort Sprint/Run 1 Minute Easy Jog 2 Minutes Recovery WalkEverything is aimed for the high effort and intensity of the 1 minute sprint. The easy jogs minute before and after are there to give you an...

CrossFit – Sat, Mar 7

March 6, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 3 Rounds for Quality 7/5 Calorie Bike 7 Empty Bar Hang Power Cleans 7 Kipping Pull Ups Get Fit Min 18 – 35 AMRAPs – SOLO (AMRAP – Reps) AMRAP x 6 18 Hang Power Cleans #165/115 18/12 Calorie Echo Bike Max Bar Muscle Ups 1:00 Rest...

CrossFit – Fri, Mar 6

March 5, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit CrossFit Open! 26.2!!! CrossFit Games Open 26.2 RX’d: (Ages 16-54) (Time) For Time: 80-foot dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 pull-ups 80-foot dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 chest-to-bar pull-ups 80-foot dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 muscle-ups Time cap: 15 minutes...

CrossFit – Thu, Mar 5

March 4, 2026SiteplicityWOD0

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 – 50 For Time (Time) 1000m Run 20 Alternating S-Arm Devils Press #50/35 20 Box Jumps 24/20″...

CrossFit – Wed, Mar 4

March 3, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 30/24 Calorie Row Dynamic WU: 25′ Knee Hugs into Lunge w/ Reach 25′ Yoga Push Up and Inchworm 25′ Lateral Lunges 25′ Backwards Bear Crawl 25′ Figure 4 25′ High Knees and Butt Kickers (or coaches choice of movements) Get Fit Min 20 – 35 E3MOM x...

CrossFit – Tue, Mar 3

March 2, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 2 Rounds: 5 Cat Cows 10/arm Quadruped Y Raises 5 Childs Pose to Frog Pose Then 3 Rounds 20 Single Unders or Double Unders :20 Handstand Hold :20 Wall Sit + 5 Air Squats Get Fit Min 18 – 42 12 Rounds (Time) 20 ft Handstand Walk...

CrossFit – Mon, Mar 2

March 1, 2026SiteplicityWOD0

Announcements The 2026 CrossFit Open starts Friday (workout to be announced 2/26 @3PM) Sign up at The 2026 CrossFit Games and complete/submit your score each week to receive a sticker and a free Covalence 2026 Open shirt! Deadline to register and submit your 26.1 score to receive your sticker and shirt is 3/2 @8PM 26.1...

CrossFit – Sun, Mar 1

February 28, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Track Sunday Time Trial! (Time) With the potential for inclement weather you have multiple options today… Option 1: 5k Run Option 2: 5k Row Option 3: 10k Bike Erg Option 4: 12k Echo BikeChoose one and get after it. All of them will be rough. Make sure to record your time...

CrossFit – Sat, Feb 28

February 27, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3 Rounds :30 on / :30 off Handstand Hold Box Step Overs Glute Bridge Marches Lying PVC Raises Get Fit Min 20 – 32 3 Rounds for Time – SOLO (Time) 8 Wall Walks 24 Box Jump Overs 24/20″ 12 Min Cap-This is mostly about...

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