Siteplicity – CrossFit Covalence

CrossFit – Mon, Aug 31

August 30, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 4 Rounds :20 Bike (increase effort each round) :20 Air Squats :20 Kip Swings / Kipping Pull Ups / Ring Row (you can build in :10 transition for bigger classes) Get Fit Min 22 – 34 AMRAP x 12 (AMRAP – Rounds & Reps) 8/6...

CrossFit – Sun, Aug 30

August 29, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Sunday Runday 6 Rounds for Distance (Distance) 5 Minute Run 3 Minute WalkWe will be hitting your 30 minutes of running today! Use the walking rest to bring your heart rate down to a manageable level. Your pace will be slightly slower than the 800m sets from last week but shouldn’t...

CrossFit – Sat, Aug 29

August 28, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality AMRAP 5 Row for Distance – switch every :30 w/ partner Complete 7 Air Squats during “rest” Get Fit Min 25 – 55 30 Min Running Clock – For Time – SOLO (Time) 2000m/1800m Row Straight into Score is 21 Front Squat #135/95 15 Front...

CrossFit – Fri, Aug 28

August 27, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3 Rounds 10 DB Strict Press 5/side 100m Run 5 Strict Pull Ups + 5 Dips (or Ring Row / Push Up) 100m Run Get Fit Min 20 – 34 AMRAP x 10 (AMRAP – Rounds & Reps) 2 Wall Walks 3 Ring Muscle Up...

CrossFit – Thu, Aug 27

August 26, 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) Get Fit Min 25 – 50 E5MOM x 5 (Time) 9 Handstand Push Ups* 15/12 Calorie Bike 21 KB Swings #53/35The...

CrossFit – Wed, Aug 26

August 25, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3:00 on Machine of Choice then AMRAP 4 5 Push Ups 5 Slow Barbell RDLs 5 Front Squat Get Strong Min 25 – 55 Linda’s Total (Weight) 10:00 to Establish a 1RM Deadlift 10:00 to Establish a 1RM Bench Press 10:00 to Establish a 1RM...

CrossFit – Tue, Aug 25

August 24, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 400m Run then 2 Rounds 12 Jumping Jacks 12 Lateral Box Step Ups/leg 12 Hollow Rocks Get Fit Min 20 – 35 AMRAP x 15 – Climb the Ladder! (AMRAP – Rounds & Reps) 10 S-DB Farmers Hold Box Step Overs 24/20″ w/ #50/35 200m...

CrossFit – Mon, Aug 24

August 23, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 12-9-6 Calorie Row Empty Bar Push Press Front Squat Get Fit Min 20 – 34 CrossFit Games Open 15.5 (Time) For Time: 27 Calorie Row 27 Thrusters, 95# / 65# 21 Calorie Row 21 Thrusters, 95# / 65# 15 Calorie Row 15 Thrusters, 95# /...

CrossFit – Sun, Aug 23

August 22, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Sunday Runday 800m Run (Time) Max Effort 800m Run 6 Rounds for Intensity (Distance) 800m Run Walking Rest same time it took to run the 800mSame workout as the 400m Runs but just a longer distance. Goal is to keep the pacing as close to your 400m pace as you can,...

CrossFit – Sat, Aug 22

August 21, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 4 Rounds :30 Bike :30 Burpee Broad Jumps :30 Rest Get Fit Min 25 – 50 5 Rounds for Max Rounds & Reps – SOLO (AMRAP – Rounds & Reps) 3:00 ON / 2:00 OFF 9 Burpee Pull Ups 12 DB Snatch #50/35 12/9 Calorie...

1 2 3 … 48

By