Siteplicity – Page 2 – CrossFit Covalence

CrossFit – Fri, Apr 17

April 16, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 :30 Bike Easy- :30 Moderate- :30 Hard then Tabata 4 Rounds ea :20 on / :10 off Scap Push Ups Ring Rows Strict Press Air Squats Get Fit Min 20 – 32 CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / 65#...

CrossFit – Thu, Apr 16

April 15, 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 6 Rounds For Max Reps (AMRAP – Reps) AMRAP x 3 2 Minute Rest 400m...

CrossFit – Wed, Apr 15

April 14, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 2:00 Bike into 3 Rounds for Quality 6 DB Arnold Press (warm-up weight) 6 DB Deadlifts 6 Box Step Overs Get Fit Min 18 – 36 For Time (Time) 30 HSPU 30 Alternating DB Snatch #50/35 30 DB Box Step Overs 24/20″ #50/35 2:00 Rest...

CrossFit – Tue, Apr 14

April 13, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 200m Run 3/leg Greatest Stretch in the World :20 Dead Hang :20 Squat Rotations 15 Bent Over Rows into 2 Rounds (all UB) 5 Deadlifts 5 Muscle Cleans 5 Front Squats 5 Hang Squat Cleans Then 5 minutes to work on Rope Climb Technique Get...

CrossFit – Mon, Apr 13

April 12, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 4 Rounds 150m Row- Increasing Efforts 8 Banded Pass Throughs 8 Banded Pull Aparts 8 Banded Strict Press Then Practice Barbell Push Press Get Fit Min 20 – 50 30 Minute Clock (Time) E5MOM x 4 750/650m Row 10 Push Press* then 20:00 – 30:00 Build to...

CrossFit – Sun, Apr 12

April 11, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Track Sunday No one is gonna like today BUT…today will make you fitter. 400m Run (Time) Max Effort 400m Run8 Rounds – Get to getting. Run Fast Rest 90 seconds between rounds. Enter your average time over all 8 rounds or you can add more sets and enter each one individually.

CrossFit – Sat, Apr 11

April 10, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 Tabata x 4 Rounds :20 on / :10 off Row Tabata x 3 Rounds :20 on / :10 off Pike Press V-Up Up Downs over Rower Muscle Cleans *Rotate through each movement until you complete 3 rounds each Get Fit Min 20 – 44 6 Rounds –...

CrossFit – Fri, Apr 10

April 9, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 400m Run into AMRAP 6 6 Boot Strappers 12 Line Hops 6 Plate Full Raise 2.5-5# Plate Full Raise si=hk2fwsJfBmWptrM2 Then start working up to Metcon weight for S2OH and go over Crossover Tips. Get Fit Min 20 – 35 3 Rounds for Time (Time) 50 Air...

CrossFit – Thu, Apr 9

April 8, 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 E10MOM x 3 (Time) 40′ HS Walk 15 KB Swings #53/35 600m Run 15 KB...

CrossFit – Wed, Apr 8

April 7, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 EMOM 12 Min 1. :40 Row Min 2. 8-10 Burpees Min 3. 10 DB Good Mornings Get Fit Min 20 – 34 For Time (Time) 20 Power Snatch #95/65 20/16 Calorie Row 15 Power Snatch #95/65 30/24 Calorie Row 10 Power Snatch #95/65 40/32 Calorie...

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