CrossFit Covalence – CrossFit Warm Up Min 0-12 Tabata :20 on / :10 off 3 Rounds each movement Bike (increase intensity on bike ea round) Line Hops Split Stance Lunge R Split Stance Lunge L Get Fit Min 20 – 38 1 Min ON / 1 Min OFF (Time) Complete… 60/48 Calorie Bike 150 Double...Read More
CrossFit Covalence – CrossFit Warm Up Min 0-12 2 Rounds: Bike :30 easy-:20 moderate-:10 hard then 3 Rounds 7 Kip Swings 7/arm Plank Ups 7 Good Mornings then continue to warm up HSPU and MU Get Fit Min 20 – 35 Interval “Nate” (AMRAP – Rounds and Reps) 4 Rounds AMRAP x 3 2 Muscle...Read More
CrossFit Covalence – CrossFit Warm-up Min 0-12 R1: 100m Run, 8 Burpee Box Step Ups, :20s Front Squat Hold R2: 100m Run, 8 Box Jumps, 8 -1 1/4 Front Squats R3: 100m Run, 8 Burpee Box Jump Overs, 8 Front Squats at a light weight Get Fit Min 20 – 50 5 Rounds for Time...Read More
CrossFit Covalence – CrossFit Track Sunday 30 Minutes for Max Distance (Distance) 2 Minute Run 1 Minute WalkThe Run should be at a pretty speedy pace to allow for that one minute rest to be earned. You’ll end with 20 minutes of running and 10 minutes of walking, which is a perfect amount to be...Read More
CrossFit Covalence – CrossFit Warm Up Min 0-12 30/24 Calorie Row then 4 Rounds: 4 Inch Worms 4 Ring Rows 4 PVC Pass Throughs 4 PVC Overhead Squats Get Fit Min 20 -36 200 Reps For Time – SOLO (Time) 1:00 Max Overhead Squats #95/65 1:00 Max Pull Ups 1:00 Max Calorie Row 1:00 Rest...Read More
CrossFit Covalence – CrossFit Warm-up Min 0-12 200m Run then 3 Rounds 8 Good Mornings 8 Hang Muscle Cleans 8 Strict Press + Overhead Hold then Warm-Up “DT” weight and HS Walk Get Fit Min 20 – 35 E5MOM x 3 (AMRAP – Reps) 2 Rounds of “DT” 12 Deadlifts 155/105 9 Hang Power Cleans...Read More
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 – 48 Alphabet Soup (Checkmark) Every 7:00 x 4 Rounds A. 200m Run B. 30 Flutter Kicks...Read More
Announcements New Covalence Hoodie and Sweatshirts for Pre-Order! Submit Google Form to Order today! Pre-Order closes October 31st. They are $35 each. I will most likely not ordering any extras. Don’t Miss Out! Covalence Sweatshirt/Hoodie Order Form CrossFit Covalence – CrossFit Warm Up Min 0-12 30 Single Unders 10 Ring Rows 4/leg Spiderman Lunge 30...Read More
Announcements New Covalence Hoodie and Sweatshirts for Pre-Order! Submit Google Form to Order today! Pre-Order closes October 31st. They are $35 each. I will most likely not ordering any extras. Don’t Miss Out! Covalence Sweatshirt/Hoodie Order Form CrossFit Covalence – CrossFit Warm Up Min 0-12 1:00 Row easy pace then 3 Rounds: :30 Row- Increase...Read More
