Siteplicity – Page 18 – CrossFit Covalence

CrossFit – Sun, Nov 9

November 8, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Track Sunday 5 Minute Jog Then 10 Rounds Run 45 seconds Walk 15 seconds 5 Minute Jog

Announcements Skills Clinic Survey Gym Poll for Additional Skills Work! Check it out and leave me your feedback! Thank you! Best Time for Skills Clinic CrossFit Covalence – CrossFit Warm Up Min 0-12 200m Run then 2 Rounds 10 Empty Bar Glute Bridges 10 Empty Bar Bent Over Row 10 Kip Swings then 1 Round...

CrossFit – Fri, Nov 7

November 6, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 2:00 Slow Row Then 3 Rounds 4 Inchworm + Push Up 4 PVC Pass Through 4 PVC Muscle Snatch 4 PVC Overhead Squat Get Fit Min 18 – 30 3 Rounds for Time (Time) 30/24 Calorie Row 20 Double KB Squats #53/35 12 Minute Time CapThis is...

CrossFit – Thu, Nov 6

November 5, 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 20 – 50 AMRAP x 30 (AMRAP – Rounds and Reps) 1000m/800m Row 15 Burpees Over Rower 45...

CrossFit – Wed, Nov 5

November 4, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 Tabata :20 on / :10 off 3 Rounds each movement Bike (increase intensity on bike ea round) Line Hops Split Stance Lunge R Split Stance Lunge L Get Fit Min 20 – 38 1 Min ON / 1 Min OFF (Time) Complete… 60/48 Calorie Bike 150 Double...

CrossFit – Tue, Nov 4

November 3, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 2 Rounds: Bike :30 easy-:20 moderate-:10 hard then 3 Rounds 7 Kip Swings 7/arm Plank Ups 7 Good Mornings then continue to warm up HSPU and MU Get Fit Min 20 – 35 Interval “Nate” (AMRAP – Rounds and Reps) 4 Rounds AMRAP x 3 2 Muscle...

CrossFit – Mon, Nov 3

November 2, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Warm-up Min 0-12 R1: 100m Run, 8 Burpee Box Step Ups, :20s Front Squat Hold R2: 100m Run, 8 Box Jumps, 8 -1 1/4 Front Squats R3: 100m Run, 8 Burpee Box Jump Overs, 8 Front Squats at a light weight Get Fit Min 20 – 50 5 Rounds for Time...

CrossFit – Sun, Nov 2

November 1, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Track Sunday 30 Minutes for Max Distance (Distance) 2 Minute Run 1 Minute WalkThe Run should be at a pretty speedy pace to allow for that one minute rest to be earned. You’ll end with 20 minutes of running and 10 minutes of walking, which is a perfect amount to be...

CrossFit – Sat, Nov 1

October 31, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 30/24 Calorie Row then 4 Rounds: 4 Inch Worms 4 Ring Rows 4 PVC Pass Throughs 4 PVC Overhead Squats Get Fit Min 20 -36 200 Reps For Time – SOLO (Time) 1:00 Max Overhead Squats #95/65 1:00 Max Pull Ups 1:00 Max Calorie Row 1:00 Rest...

CrossFit – Fri, Oct 31

October 30, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Warm-up Min 0-12 200m Run then 3 Rounds 8 Good Mornings 8 Hang Muscle Cleans 8 Strict Press + Overhead Hold then Warm-Up “DT” weight and HS Walk Get Fit Min 20 – 35 E5MOM x 3 (AMRAP – Reps) 2 Rounds of “DT” 12 Deadlifts 155/105 9 Hang Power Cleans...

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