Siteplicity – Page 14 – CrossFit Covalence

CrossFit – Fri, Dec 19

December 18, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 4 Rounds of Tabata :20 ON/:10 OFF Jump Rope Progressions for DU 4 Rounds of Tabata :20 ON/:10 OFF 1 Wall Walk to Wall Facing HS Hold Then Burgener Warm Up for Clean and Jerks Get Fit Min 20 – 42 For Time – 30...

CrossFit – Thu, Dec 18

December 17, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 Coach Led Warm Up Get Fit Min 20 – 50 E10MOM x 3 (3 Rounds for time) 40/30 Calorie Bike -Then- 20 DB Floor Press #50/35s 20 BW Walking Lunges 10 Ring Dips 20 Weighted Russian Twists #50/35Little grunt work piece today. The bike should...

CrossFit – Wed, Dec 17

December 16, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 :30 Bottom Squat Hold 10 Down Dog to Up Dog 5 Wall Facing Squat- Hands Overhead EMOM 9 Min 1: Row- Find working pace for metcon Min 2: 5 Kip Swings + 1 Pull up with a negative Min 3: 5 Empty Bar Muscle Snatch...

CrossFit – Tue, Dec 16

December 15, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 AMRAP 5 6 V-Ups 6 Superman Raises 6 Box Step Ups 6 Empty Bar Strict Press -Then- 2 Mini Rounds* 5 Toes to Bar 5 Box Jump Overs 5 Shoulder to Overhead- Warm-Up Weight *Focus here is to establish smooth cycling on all movements as...

CrossFit – Mon, Dec 15

December 14, 2025SiteplicityWOD0

Announcements Covalence Commited Club – Starts this December. Be sure to sign in and take 12 classes in the Month of December to earn a custom Covalence gift! You will not want to miss out. If you sign into Open Gym you MUST do the Workout of the Day. CrossFit Covalence – CrossFit Warm Up...

CrossFit – Sun, Dec 14

December 13, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Track Sunday 6 Rounds For Time 400m Run 2 Minute Walking Rest 400m Run (Time) Max Effort 400m RunRecord your slowest time here

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 200m Run Shoulder Y, T, W’s x 12 each- controlled :30s Wall Sit 10 Strict Press 100m Run :30 Wall Sit 5 Push Press w/ Pause in Dip 5 Push Jerk w/ Pause in Dip 100m Run 10 Push Jerk- Focus on smooth cycling Get...

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