Siteplicity – Page 2 – CrossFit Covalence

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.

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...

1 2 3 4 … 27

By