Siteplicity – Page 10 – CrossFit Covalence

CrossFit – Tue, Jan 27

January 26, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 1:00 Bike 10/Leg Leg Swings 10 ea. Hip Open Gate / Hip Close Gate 10 Big Arm Circles 10 Plank Ups Then 10 Narrow Stance Squat 10 Empty Bar Strict Press 10 Ring/Bar Kip Swings 10/leg Kickstand Pistol Squats* 10 Empty Bar Push Press 5...

CrossFit – Mon, Jan 26

January 25, 2026SiteplicityWOD0

Announcements Nutrition has been cancelled due to bad weather condiitions. We will be doing our Nutrition seminar this wednesday at 6:30pm. The 6:30 CrossFit Class on wednesday is cancelled to make room for the Nutrition seminar. Classes are cancelled for tomorrow(Monday)1/25. due to weather conditions. Open Gym is still welcome, I am sure some will...

CrossFit – Sun, Jan 25

January 24, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Track Sunday E2MOM x 10 (Checkmark) Min 1: 30 Step Ups Min 2: 200m Run

CrossFit – Sat, Jan 24

January 23, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 2:00 Bike Then AMRAP x 6 6 Reverse Lunges 6 Ring Rows 6 Single Leg V-Ups 6 KB Sump Deadlifts Then Warm Up T2B and C2B Get Fit Min 20 – 36 4 Rounds for Time – SOLO (Time) 12 Back Rack Lunges #155/105 14...

CrossFit – Fri, Jan 23

January 22, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 200m Run (100m forward, 100m backwards) Dynamic WU: 25′ Knee Hugs 25′ Shin Hugs 25′ Forward Plank Walk* (focus on ankles moving you) 25′ Frankenstein’s 25′ High Knees 25′ Bunny Hops Get Fit Min 20 – 32 For Time (Time) 30 – 60 – 90...

CrossFit – Thu, Jan 22

January 21, 2026SiteplicityWOD0

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 – 50 4 Rounds for Max Reps (AMRAP – Reps) 1. :90 Row for Calories...

CrossFit – Wed, Jan 21

January 20, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 Bike – Increase intensity each round 20″ ON / 10″ Easy Pace Then 10-12 Banded Straight Arm Pulldowns 10-12 Kip Swings (open and close shoulders and ribs) 5-6 Box Assisted DMU Then 30 Line Hops 20 Box Step Ups Get Fit Min 20 – 32...

CrossFit – Tue, Jan 20

January 19, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 300m Run 3 Rounds 3x (Inchworm + 4 Shoulder Taps) 6/leg Glute Bridge Marches 6 Lying “Y” Press 6/leg Staggered Stance Deadlift Then 2 Wall Walks + 10″ Wall Facing Hold Then Warm Up to Deadlift working weight Get Fit Min 24 – 34 AMRAP...

CrossFit – Mon, Jan 19

January 18, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 1:00 Bike :30 HS Hold + 15 Scap Pull Ups 10 Box Step Ups + 10 DB Strict Press 1:00 Bike 6-8 Pike Press on Box + 10 Kip Swings 8 Box Step Overs + 8 DB Push Press 1:00 Bike 3-4 Negative HSPU +...

CrossFit – Sun, Jan 18

January 17, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Track Sunday 60 Minute Walk/Hike/Ruck (Checkmark) Grab a backpack or ruck and go for a nice walk. Make sure to find some hills and get to walking.

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