CrossFit Covalence – CrossFit Warm Up Min 0-12 200m Run then 4 Rounds: Tabata :20 on/:10 off Russian Swings (warm-up weight) KB Overhead Hold (switch arms half way) Wall Ball Cleans Get Fit Min 20 – 36 For Quality – SOLO (Time) In the Fewest Possible Sets: 100 KB Swings #53/35 100 Wall Balls #20/14...Read More

CrossFit Covalence – CrossFit Warm Up Min 0-12 3 Rounds: :45s Bike- Moderate Effort 5 RDLs 5 Muscle Cleans 5 Front Squats 5 Press in Split Get Fit Min 18 – 33 Every 2:30 x 6 (6 Rounds for time) 15/12 Calorie Echo Bike 10 Hang Power Cleans #145/100 The bike should be a bit...Read More

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 – 47 Metcon (Checkmark) Every 3:00 for 12:00 15/10 Calorie Row 10 KB Horn Curls #53/35 100′...Read More

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 2:00 Bike increasing pace every :30s then 3 Rounds: 7 Kang Squats (every round) 7 Strict Press 7 Scap Pull Ups Rd 2: 7 Push Press and 7 Kip Swings Rd 3: 7 Thrusters and 3-4 Strict Pull Ups Get Strong Min 20 – 34...Read More

CrossFit Covalence – CrossFit Warm Up Min 0-12 2 Rounds 15 Calorie Row 20 Lateral Hops Over Rower then 2 Rounds 10 Push Ups 10 Alternating Jumping Split Squats Get Fit Min 20 – 40 AMRAP x 20 (AMRAP – Rounds and Reps) 150 Double Unders 50/40 Calorie Row 40 Push Ups 30 Front Rack...Read More

CrossFit Covalence – CrossFit Warm Up Min 0-12 3 Rounds 3 Inchworms + Push Up 100m Run 12 Air Squats / PVC OHS / Empty Bar OHS Get Fit Min 20 – 35 EMOM x 15 (Checkmark) :45 ON / :15 OFF 1. Wall Walks 2. Heavy Carry* 3. Overhead Squats #135/95*The “Heavy Carry” should...Read More

CrossFit Covalence – CrossFit Track Sunday For Time (Time) 10 Burpees 400m Run 20 Burpees 800m Run 30 Burpees 1200m Run 40 Burpees 1600m Run 50 BurpeesToday is going to be a long slow punishing workout. Got a great one to burn those calories and give you a good slap in the face to get...Read More

CrossFit Covalence – CrossFit Warm Up Min 0-12 400m Run then 25′ Walking Lunges 25′ High Knees 25′ Inch Worms 25′ Butt Kicks 25′ Duck Walks Get Fit Min 20 – 56 Luce (Time) Wearing a weight vest, 3 rounds for time of: 1K run 10 muscle-ups 100 squats F: 14-lb vest M: 20-lb vestIn...Read More

CrossFit Covalence – CrossFit Warm Up Min 0-12 4 Rounds :30 on / :30 off Row for Meters – increase effort each round then Rope Climb skill work Get Fit Min 24 – 54 6 Rounds (AMRAP – Reps) 2:30 ON / 2:30 OFF 20/16 Calorie Row Max Rope Climbs in remaining time*Each round you’ll...Read More

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) 20 OH Walking Lunges Steps #45/25lb (Plate)...Read More