Siteplicity – CrossFit Covalence

CrossFit – Thu, Aug 6

August 5, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-15 For Quality Mini Dynamic WU: 25′ High Knees 25′ Butt Kicks 25′ Frankenstein Kicks 25′ Duck Walks 25′ Burpee Broad Jumps (or coaches choice of movements) then 2 Rounds 10 Horizontal Ring Rows 10 Kipping Knee Tucks Get Fit Min 22 – 52 6 Rounds for Max...

CrossFit – Wed, Aug 5

August 4, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 2 Rounds 100m Run 10 Alt Jumping Lunges 100m Run 10 Barbell Kang Squats Get Strong Min 18 – 38 Back Squat (20 minutes to establish a Heavy Single) This is a fairly lengthy Back Squat session to kick things off. Use the first 5-6...

CrossFit – Tue, Aug 4

August 3, 2026SiteplicityWOD0

Announcements Afternooners: Be on the lookout for Coach Erica’s classes this week and on! I’m sure you won’t want to miss out! CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 5 Rounds :30 On / :30 Off Row for Calories Increase output each round then 3 Rounds 10 Lateral Hops Over Rower 10...

CrossFit – Mon, Aug 3

August 2, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 200m Run then 12-9-6 Empty Bar Deadlift 4-3-2 Inchworm + Push Up Get Fit Min 22 – 30 Diane (Time) 21-15-9 Reps For Time Deadlifts (225/155 lb) Handstand Push-UpsThis is a classic CF Benchmark. To use the RX DL weight you should be able to...

CrossFit – Sun, Aug 2

August 1, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Sunday Runday Starting in August and moving into September we will be using Sunday for our 5k Race Training! Each day will be a workout focused on getting ready to run a 5k in October/November. If anyone has a race that they are doing or know of, please share and we...

CrossFit – Sat, Aug 1

July 31, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3 Rounds 10 Lateral Hops over DB 10 Push Ups 10 S-DB RDLs Get Fit Min 16 – 36 Crossfit Games Open 21.2 RX (Ages 16-54) (Time) For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell...

CrossFit – Fri, Jul 31

July 30, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3 Rounds 30 Single Unders 10 V-Ups 10 Reverse Lunges Get Fit Min 20 – 34 4 Rounds for Time (Time) 50 Double Unders 15 Toes to Bar 10 Double DB/KB Lunge Steps #50/35s 14 Min CapThis workout is designed to cruise straight through. DU...

CrossFit – Thu, Jul 30

July 29, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-15 For Quality Mini Dynamic WU: 25′ High Knees 25′ Butt Kicks 25′ Frankenstein Kicks 25′ Duck Walks 25′ Burpee Broad Jumps (or coaches choice of movements) then 3 Rounds 8 Calorie Bike 8 Burpees to Target 6″ Get Fit Min 25 – 50 E5MOM x 5 (5...

CrossFit – Wed, Jul 29

July 28, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 4 Rounds :30 Row :30 Air Squat :30 Rest Get Fit Min 20 – 36 Running Clock (Time) 2 Rounds 12/9 Calorie Row 12 Thrusters #95/65 2:00 Rest 2 Rounds 12/9 Calorie Row 9 Thrusters #115/85 2:00 Rest 2 Rounds 12/9 Calorie Row 6 Thrusters...

CrossFit – Tue, Jul 28

July 27, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3 Rounds 200m Run 7 Kipping Pull Ups 7 Burpee Broad Jumps Get Fit Min 25 – 55 3 Rounds for Time (Time) 800m Run 10 Power Cleans #185/135 5 Rope Climbs 30 Min CapThe Run pace can be at a full on training pace,...

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