Siteplicity – Page 2 – CrossFit Covalence

CrossFit – Thu, Mar 5

March 4, 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 For Time (Time) 1000m Run 20 Alternating S-Arm Devils Press #50/35 20 Box Jumps 24/20″...

CrossFit – Wed, Mar 4

March 3, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 30/24 Calorie Row Dynamic WU: 25′ Knee Hugs into Lunge w/ Reach 25′ Yoga Push Up and Inchworm 25′ Lateral Lunges 25′ Backwards Bear Crawl 25′ Figure 4 25′ High Knees and Butt Kickers (or coaches choice of movements) Get Fit Min 20 – 35 E3MOM x...

CrossFit – Tue, Mar 3

March 2, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 2 Rounds: 5 Cat Cows 10/arm Quadruped Y Raises 5 Childs Pose to Frog Pose Then 3 Rounds 20 Single Unders or Double Unders :20 Handstand Hold :20 Wall Sit + 5 Air Squats Get Fit Min 18 – 42 12 Rounds (Time) 20 ft Handstand Walk...

CrossFit – Mon, Mar 2

March 1, 2026SiteplicityWOD0

Announcements The 2026 CrossFit Open starts Friday (workout to be announced 2/26 @3PM) Sign up at The 2026 CrossFit Games and complete/submit your score each week to receive a sticker and a free Covalence 2026 Open shirt! Deadline to register and submit your 26.1 score to receive your sticker and shirt is 3/2 @8PM 26.1...

CrossFit – Sun, Mar 1

February 28, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Track Sunday Time Trial! (Time) With the potential for inclement weather you have multiple options today… Option 1: 5k Run Option 2: 5k Row Option 3: 10k Bike Erg Option 4: 12k Echo BikeChoose one and get after it. All of them will be rough. Make sure to record your time...

CrossFit – Sat, Feb 28

February 27, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3 Rounds :30 on / :30 off Handstand Hold Box Step Overs Glute Bridge Marches Lying PVC Raises Get Fit Min 20 – 32 3 Rounds for Time – SOLO (Time) 8 Wall Walks 24 Box Jump Overs 24/20″ 12 Min Cap-This is mostly about...

CrossFit – Fri, Feb 27

February 26, 2026SiteplicityWOD0

CrossFit – Thu, Feb 26

February 25, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 2 Min Bike/Row -Then- 50 ft Walking Lunges w/ Torso Twist 50 ft Walking Lunges with OH Reach 50 ft S-KB Farmers Carry (50ft each side) 50 ft S-KB Front Rack Walk R&L 50 ft S-KB OH Walk R&L 15 KB Goblet Squats Get Fit Min 20...

CrossFit – Wed, Feb 25

February 24, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 3:00 Bike -Then- AMRAP 5 4 Inchworm + Push Up 8 PVC Pass Throughs 8 PVC Overhead Squats Get Fit Min 20 – 32 For Time (Time) 24 – 18 – 12 – 6 Lateral Bar Burpees Overhead Squats #135/95 12 Min Cap-Keep the Burpees smooth and...

CrossFit – Tue, Feb 24

February 23, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3 Rounds 3/leg Spider-man Lunges 10 Prisoner Good Mornings 10 Banded Scap Push Ups Get Strong Min 20 – 32 Front Squat (E2MOM x 6 – 5 Reps) Start with a weight that allows you to increase slightly each set, finishing at a 5RM for...

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