Siteplicity – Page 13 – CrossFit Covalence

CrossFit – Tue, Jun 24

June 23, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 4 Rounds 30″ ON, 30″ OFF Row (increase effort each round) Get Fit Min 18 – 36 3 Rounds (Time) 12 – 10 – 8 Calorie Row Alternating DB Snatch #50/35 2:00 Rest 18 minute time capEach of the 3 rounds is the full 12-10-8....

CrossFit – Mon, Jun 23

June 22, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Warm-up Min 0 – 12 3 Rounds 100m Run 12 Lateral Bar Hops 12 Light Single Arm Russian KB Swings (6/side) Get Fit Min 20 – 36 3 Rounds (Time) 400m Run 25 Box Jump Overs 24/20″ 25 KB Swings #53/35 16 minute time capYou’re stepping off the other side of...

CrossFit – Sun, Jun 22

June 21, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Metcon With the addition of the new gym toy, i will be posting Sunday Runday workouts so we can take advantage of the Air Runner. Enjoy! EMOM x 20 (Distance) Odd: Run Even: Walk/Rest/Trade with a PartnerNot going to over complicate it today. You run for one minute, rest for one...

CrossFit – Sat, Jun 21

June 20, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 3 Rounds :30 on :30 off Bike For Cals then 2 Rounds 6 Burpees 9 Jumping Squats Get Fit Min 18 – 38 5 Rounds – SOLO (4 Rounds for calories) 2:00 ON / 2:00 OFF 6 DB Man Makers #35/20s Max Calories on Bike...

CrossFit – Fri, Jun 20

June 19, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 200m Run or 1:00 on Machine then 20 S-Leg V-Ups 20 Empty Bar Push Press 10 V-Ups 10 Push Jerk w/ pause in receiving position Get Fit Min 20 – 32 8 Rounds (Time) 8 T2B 8 S2OH #135/95 12 Minute CapYou need to average...

CrossFit – Thu, Jun 19

June 18, 2025SiteplicityWOD0

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 22 – 52 AMRAP x 30 (AMRAP – Rounds and Reps) 10 Strict Pull Ups 25 Double...

CrossFit – Wed, Jun 18

June 17, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 200m Run then 3 Rounds 12 Lateral Bar Hops 8 Muscle Snatch w/ Empty BB Get Fit Min 20 – 55 35:00 Running Clock (Time) 3 Rounds 10 Box Jumps 24/20″ 12 Power Snatch #95/65 2:00 Rest 3 Rounds 10 Box Jumps 24/20″ 9 Power...

CrossFit – Tue, Jun 17

June 16, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 Dynamic: 2 Shuttle Runs 50′ Lunge Steps w/ Twist 2 Shuttle Runs 50′ Spiderman w/ Twist 2 Shuttle Runs 50′ Burpee Broad Jumps Get Fit Min 16 – 32 For Time (Time) 800m Run 60 Burpees to 6″ target 800m Run 16 Min CapYou should...

CrossFit – Mon, Jun 16

June 15, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 2:00 Slow on Machine of Choice or Shuttles then 3 Slow Rounds of “Cindy Get Fit Min 20 – 40 Jason (Time) 100 Squats 5 Muscle-ups 75 Squats 10 Muscle-ups 50 Squats 15 Muscle-ups 25 Squats 20 Muscle-upsIn honor of S01 (SEAL) Jason Dale Lewis...

CrossFit – Sun, Jun 15

June 14, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Air Runner Day!!! This is normally a rest day but if anyone is feeling like some extra work I will be posting workouts that come from my IG page… @AFewPercentBetter Aaaaaand will be tailoring them to use that fancy new toy the gym just got (Thanks Johnny!)…the Air Runner. Enjoy… 10...

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