Siteplicity – Page 2 – CrossFit Covalence

CrossFit – Thu, Nov 27

November 26, 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 10 Rounds for Max Reps (AMRAP – Reps) :30 on / :30 off Max KB...

CrossFit – Wed, Nov 26

November 25, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 2 Rounds 200m Run 20 Lateral Line Hops 20 Alternating S-Leg V-Ups 10 Push Ups Get Fit Min 20 – 40 For Time (Time) 1 Mile Run 50 V-Ups 50 Burpee Box Jump Overs 24/20″ 20 Minute Cap The grind and discomfort of avoiding taking...

CrossFit – Tue, Nov 25

November 24, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 200m Run then DB Complex- Complete 2 Full Rounds on the L then the R 5 DB Deadlift 5 DB Swing to High Pull 5 DB Snatch then 10 Scap Pull Ups 10 Kip Swings 5 Hips to Bar or a Kipping straight arm pushdown Get Fit...

CrossFit – Mon, Nov 24

November 23, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Warm-up Min 0 – 12 200m Run Plate Squat Warm Up :30 Hold in the bottom- shift side to side 2x holding for about 5 sec. 3 Rounds Raise out of bottom 1″ and Hold 3-5 sec. then back in the bottom Raise to Parallel Hold 3-5 sec. then back to...

CrossFit – Sun, Nov 23

November 22, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Track Sunday Let’s get ready for December 13th and that Hot Chocolate Run!!! The 2 mile run will be your high effort component. Rest 5 minutes between The final 1 mile run will be a low and slow, building volume run. Just keep the pace sustainable the whole time. 2 Mile...

CrossFit – Sat, Nov 22

November 21, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 30 Line Hops 10 Banded Pass Throughs 10 Banded Around the Worlds :30 Line Hops 10 Banded Face Pulls 10 Banded Strict Presses :30 Line Hops 10/side Banded Lateral Walks 10 Banded Overhead Squats Get Fit Min 20 – 34 For Time – SOLO (Time)...

CrossFit – Fri, Nov 21

November 20, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 2:00 Row – Quality Focus Then 3 Rounds :30 Row 10 Hollow Rocks 10 Scap Push Ups Scap Push ups si=MYzmRUuBnea2LlQC :30 Row- Faster Pace Get Fit Min 20 – 35 4 Rounds for Max Reps (AMRAP – Reps) AMRAP x 3 1:00 Rest 20/16 Calorie Row...

CrossFit – Thu, Nov 20

November 19, 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 E10MOM x 3 (3 Rounds for time) 30/24 Calorie Bike 20 DB Snatch...

CrossFit – Wed, Nov 19

November 18, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 200m Run then 3 Rounds 10 Banded Good Mornings 5 Inchworms to Extended Plank 5 Burpees 10 Banded RDLs :15/side Side Plank then 200m Run Get Fit Min 20 – 36 E4MOM x 4 (4 Rounds for time) 200m Run 12 Suitcase KB Burpee Deadlifts #53/35 5...

CrossFit – Tue, Nov 18

November 17, 2025SiteplicityWOD0

Announcements Handstand and Handstand Walk Clinic November 22nd @ 10:30 AM. All levels welcome. Reserve a spot TODAY! Limited spots! **Free InBody Testing** Don’t wait til 2026 to start fitness push. Free InBody scan Starting Wednesday til Monday. Text Johnny for more Info. Schedule on Link Below.InBody Scheduling – CrossFit Covalence CrossFit Covalence – CrossFit...

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