Siteplicity – CrossFit Covalence

CrossFit – Thu, Oct 29

October 28, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality Mini Dynamic WU: 25′ High Knees 25′ Butt Kicks 25′ Frankenstein Kicks 25′ Walking Lunges 25′ Bear Crawl 25′ Burpee Broad Jumps (or coaches choice of movements) then 3 Rounds 4 Shuttle Runs 10 Reverse Lunges 5 Medball Cleans Get Fit Min 20 – 50...

CrossFit – Wed, Oct 28

October 27, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3 Rounds 10 Jumping Jacks 10 Air Squats 10 Empty Bar Hang Power Snatch 10 Push Ups Get Fit Min 22 – 34 For Time (Time) 30/24 Calorie Row 12 Power Snatch #135/95 30/24 Calorie Row 12 Overhead Squats #135/95 30/24 Calorie Row 12 Squat...

CrossFit – Tue, Oct 27

October 26, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3 Rounds 100m Run 8 Knees to Elbows (or Knee Tucks) 8 Medball Squat Cleans into Wall Ball Get Fit Min 20 – 36 For Time (Time) 3 Rounds for Time 15 T2B 200m Run Then right into 3 Rounds for Time 25 Wall Balls...

CrossFit – Mon, Oct 26

October 25, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 400m Run then 3 Rounds 12 S-Leg Deadlift (6/side) 12 Alternating DB Hang Clean 12 S-Arm DB Press (6/side) Get Fit Min 22 – 32 DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push...

CrossFit – Sun, Oct 25

October 24, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Track Sunday 8 Rounds for Distance (Distance) 3 Min Run 2 Min WalkWe are aiming to run for 20-30 minutes at a faster pace than anything you normally could handle if you did it straight through. Use the walking rest to practice bringing your heart rate down before the next round.

CrossFit – Sat, Oct 24

October 23, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3:00 Slow on Machine of Choice then 3 Rounds 8 Hang DB Snatch 8 Lateral Box Step Ups (4/leg) 8 Push Ups Get Fit Min 26 – 50 12 Rounds – SOLO (AMRAP – Rounds & Reps) 1 Min ON / 1 Min OFF 4...

CrossFit – Fri, Oct 23

October 22, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 100m Run 10 Air Squats :20 Dead Hang 100m Run 10 Front Squats :15 Kip Swings 100m Run 10 OHS 10 Kipping Pull Ups Get Fit Min 22 – 30 For Time (Time) 21 – 15 – 9 OHS #135/95 C2B 8 Min CapChoose an...

CrossFit – Thu, Oct 22

October 21, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality Mini Dynamic WU: 25′ High Knees 25′ Butt Kicks 25′ Frankenstein Kicks 25′ Walking Lunges 25′ Bear Crawl 25′ Burpee Broad Jumps (or coaches choice of movements) then 3 Rounds 100m Run 3 Up-Downs 3 Push Ups 3 Burpees Get Fit Min 20 – 50...

CrossFit – Wed, Oct 21

October 20, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 500m Row then 2 Rounds 2 Inch Worms + Push Up 10 Barbell RDLs 10 Alternating S-Leg V-Ups 50 Single Unders Get Fit Min 25 – 50 AMRAP x 25 (AMRAP – Rounds & Reps) 500m/450m Row 5 Wall Walks 15 Deadlifts #225/155 20 V-Ups...

CrossFit – Tue, Oct 20

October 19, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 2 Rounds 10 Air Squats 10 Kip Swings then 2 Rounds 10 Wall Balls 5 Strict Pull Ups Get Fit Min 20 – 36 3 Rounds (Time) 24 Wallballs #20/14 4 Bar Muscle Ups 12 Front Squats #135/95 4 Bar Muscle Ups 16 Min CapEach...

1 2 3 … 53

By