Siteplicity – Page 10 – CrossFit Covalence

CrossFit – Tue, Sep 9

September 8, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 3 Rounds 12/10 Calorie Row 12 Lateral Hops Over Rower 12 Horizontal Ring Rows Get Fit Min 20 – 35 4 Rounds (AMRAP – Reps) 1:00 Row for Calorie 1:00 Box Jumps Overs 24/20″ 1:00 Legless Rope Climbs 1:00 RestEach round you should match or...

CrossFit – Mon, Sep 8

September 7, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 200m Run then 25′ Lunge Steps 25′ Bunny Hops 25′ Lateral Squats w/ Pivot 25′ Bear Crawl 25′ Frankenstein’s 25′ Inchworm + Push Up Get Fit Min 20 – 40 For Time (Time) 400m Run 40 Alternating Pistols 400m Run 200 Double Unders 400m Run...

CrossFit – Sun, Sep 7

September 6, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Track Sunday AMDAP x 25 400m Run Rest 1 minute

CrossFit – Sat, Sep 6

September 5, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 3 Rounds 1:00 on / 1:00 off Row for Calories Start slow and increase cals each effort then 3 Rounds 10 Jumping Split Squats / Lunges :10 Nose and Toes HS Hold Get Fit Min 20 – 42 4 Rounds for Max Reps – SOLO...

CrossFit – Fri, Sep 5

September 4, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Get Fit Taking Flight – 25.7 (Time) 5 Rounds for Time 6 Bar Muscle Ups 9 Front Squats #155/105 12 Box Jump Overs 24/20”If you can’t string together enough BMU then adjust to C2B or Pull Ups for the first 3 rounds and finish with BMU in the 4th and 5th...

CrossFit – Thu, Sep 4

September 3, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Get Fit Climb the Ladder – 25.8 (Time) 4 Rounds for Time 2 Rope Climbs 6 Wall Walks 4 Snatches #155/105Rx+: Snatches #185/125 Time Cap: 14 minutes Goal Time: 10 minutes Get Strong Hang Power Snatch (E2MOM x 5 5 – 4 – 3 – 2 – 1) Work to a...

CrossFit – Wed, Sep 3

September 2, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Get Fit Core to Carry – 25.4 (Time) 30 T2B 16 Burpees over Sandbag – Facing 125 ft Sandbag Carry #150/100 20 T2B 16 Burpees over SB – Facing 75 ft SB Carry #150/100 10 T2B 16 Burpees over SB – Facing 25 ft SB Carry #150/100Time Cap: 12 minutes Goal...

CrossFit – Tue, Sep 2

September 1, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Get Fit “Down to the Wire” Down to the Wire – 25.5 (Time) 2 – 2 – 2 – 2 minute intervals 1 minute rest between rounds 15/14/13/12 Push Press #75/55 15/14/13/12 Calorie Echo Bike (Males) 12/11/10/9 Calorie Echo Bike (Females) Max Double Unders in remaining time ***Race to 300 Double...

CrossFit – Mon, Sep 1

August 31, 2025SiteplicityWOD0

Announcements Labor Day Hours (Monday) Class 8:30am Class 9:30am CrossFit Covalence – CrossFit Announcement Happy Labor Day everyone! Great news!!! This week we get to test all of the CrossFit Games workouts that Coach Erik did! The workouts will be slightly modified to allow for an easier transition to the gym and adjusted for equipment...

CrossFit – Fri, Aug 29

August 28, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 200m Run then 3 Rounds 8 RDLs 8 Muscle Cleans 8 Burpees For Quality Min 20 – 39 AMRAP x … (AMRAP – Reps) AMRAP 3 200m Run 20 Box Jump Overs 24/20″ 20 Deadlift #135/95 20 Bar Facing Burpees 20 Power Cleans #135/95 2:00...

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