Siteplicity – Page 11 – CrossFit Covalence

CrossFit – Sat, Jan 17

January 16, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 200m Run 4 Cat Cows 4/side Thread the needle 8 each Y,T,W’s 4/side 90/90 Hip Switch + Good Morning 4/side Cossack Squats 4/side Bottom of Squat Hold w/ Thoracic Rotations -Then- Burgener Warm-Up for Snatch and Drills for Ring Muscle Ups Get Fit Min 20 – 32...

CrossFit – Fri, Jan 16

January 15, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 3 Rounds 1:00 BIke 12 Long Step Lunges + Torso Twist 12 Good Mornings Get Fit Min 20 – 38 3 Rounds (Time) 30/24 Calorie Bike 30 Medball Box Step Ups 24/20″ w/ #20/14 20 Hang Power Cleans #115/85 18 Min CapTry to establish a...

CrossFit – Thu, Jan 15

January 14, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 Dynamic WU 50′ Walking Lunges – Forward/Backward 50′ Butt Kicks 50′ High Knees 50′ Inchworms 50′ Burpee Broad Jumps Get Fit Min 20 – 50 Running Clock (2 Rounds for reps) 2 Rounds 6 min on/ 3 min off 12-9-6 Bar facing Burpees Toes 2...

CrossFit – Wed, Jan 14

January 13, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 For Quality 100m Run 6 Plank to Down Dog 6 Bootstrappers 12 Plank Jacks 100m Run 10 Air Squats 10 Strict Press + 10 OH Hold 10 Bent Over Row 100m Run 6 Wall Balls 3 Pull Up Negatives 6 Thrusters 12 HS Shoulder Taps...

CrossFit – Tue, Jan 13

January 12, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 Row :45 Easy / :15 Fast :30 Easy / :30 Fast :15 Easy / :45 Fast 2:00 Rest Tabata (12 total rounds) :20 on / :10 off RD1: Up Downs RD2: Jumps Over Rower RD3: Rope Hang or Bar Hang RD4: KB Russian Swings (warm-up Weight) Get...

CrossFit – Mon, Jan 12

January 11, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm-up Min 0-12 2:00 Bike Moderate Pace 10 Barbell Good Mornings :20 Back Rack Bottom Squat Hold :20 OH Hold 10 Scap Pull Ups 2 Rounds of… 7 Barbell Deadlifts 10 Kip Swings 7 1+1/4 Front Squats 7/arm Plank Ups Get Fit Min 22 – 37 3 Rounds for Time (Time)...

CrossFit – Sun, Jan 11

January 10, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Track Sunday 10 Rounds for Quality (and Speed) (Distance) 1 Minute Easy Jog 30″ Hard Sprint Walking rest. Rest as needed between rounds. Rest no more than 2 minutes.Record your total distance

CrossFit – Sat, Jan 10

January 9, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 Down and Back, full distance of gym… Shuttle Run Forward Shuttle Run Backpedal Straight Leg Bear Crawl Lateral Lunges Toe Walk Heel Walk Then Review Shuttle Run Efficiency Tips Get Fit Min 21 – 40 5 Rounds – SOLO (5 Rounds for reps) AMRAP x...

CrossFit – Fri, Jan 9

January 8, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 2:00 Bike Burgener C&J Warm Up Then 15” Hollow Hold on Rig 10 Kip Swings 10 Single Leg T2B Get Fit Min 20 – 27 CrossFit Games Open 13.4 (AMRAP – Reps) Complete AMRAP in 7 minutes of: 3 Clean and Jerk #135/95 3 Toes-To-Bar...

CrossFit – Thu, Jan 8

January 7, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 AMRAP x 8 10 S-DB KB Deadlifts – Left 25ft Farmers Carry 10 S-DB KB Deadlifts – Right 25 ft Farmers Carry 50 ft (D&B) Walking Lunges 10 Push Ups Get Fit Min 20 – 50 For Time (Time) Buy-In: 400m DB/KB Farmer Carry #50/35...

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