Siteplicity – CrossFit Covalence

CrossFit – Thu, Sep 17

September 16, 2026SiteplicityWOD0

Announcements Customization Summer Send-Off! September 19th we will be having a group dinner at Agave and Rye then walking to the gym for a Customization party. Bring your own item and supplies to decorate. We will have a contest, judges and lots of fun prizes. CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality...

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...

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