Siteplicity – Page 2 – CrossFit Covalence

CrossFit – Mon, Oct 19

October 18, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 For Quality 3 Rounds 10 Box Step Ups 10 Lateral Bar Hops 10 OHS w/ Pause in Bottom Get Fit Min 22 – 37 Running Clock (Time) AMRAP x 5 1 – 2 – 3 – 4 – 5…etc Burpee Box Jump Overs 24/20″ Hang...

CrossFit – Sun, Oct 18

October 17, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Track Sunday 5k Run (Time) Max Effort 5k RunRun 3 min Walk 2 min The Run should be faster than any 5k pace you’ve done or would do.

CrossFit – Sat, Oct 17

October 16, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 400m Run then 3 Rounds 9 RDL 3 Inchworms Get Strong Min 18 – 26 Deadlift (E2MOM x 4 – 10 Reps) You’re not building to a heavy 10 reps or anything. This is your warm up and more about perfecting your reps and priming...

CrossFit – Fri, Oct 16

October 15, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3:00 Steady on Bike/machine 2 Rounds 15 Air Squats 5 Burpees Get Fit Min 20 – 34 For Time (Time) 1000m Row 50 Burpees over Bar 50 Front Squats #135/95 14 Min CapExpect the row to take between 4-5 minutes. We suggest capping the row...

CrossFit – Thu, Oct 15

October 14, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality Mini Dynamic WU: 25′ High Knees 25′ Butt Kicks 25′ Frankenstein Kicks 25′ Walking Lunges 25′ Bear Crawl 25′ Burpee Broad Jumps (or coaches choice of movements) then 2 Rounds 50 Single Unders 10 KB Taters Get Fit Min 22 – 50 Running Clock (Time)...

CrossFit – Wed, Oct 14

October 13, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 2 Rounds 5 Shuttle Runs 10 Burpees then 2 Rounds 10 Muscle Cleans 10 Jumping Pull Ups Get Fit Min 28 – 50 For Time (Time) 27 Power Cleans #135/95 12 Bar Muscle Ups 3:00 Rest 21 Power Cleans 9 Bar Muscle Ups 3:00 Rest...

CrossFit – Tue, Oct 13

October 12, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 4 Rounds 250m Row 1 Set Strict HSPU (Max 10 reps) :30s Rest Get Fit Min 16 – 36 E4MOM x 5 (AMRAP – Reps) 400m Run Max Sets of 5 Thrusters #115/75-If the run is taking longer than 2:30, we suggest scaling the distance....

CrossFit – Mon, Oct 12

October 11, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3 Rounds :10 HS Hold / Pike Push Up Plank 10 Empty Bar DL 10 Lateral Hops over Bar Get Fit Min 20 – 35 6 Rounds (Time) 8 Handstand Push Ups 10 Deadlift #155/105 12 Box Jumps 24/20″ 15 Min CapThe Deadlift is designed...

CrossFit – Sun, Oct 11

October 10, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Track Sunday For Time (Time) 400m Run 1 minute walk 800m Run 1 minute walk 1200m Run 1 minute walk 1600m Run 1 minute walk 1200m Run 1 minute walk 800m Run 1 minute Walk 400m RunThat one minute walking break will seem like five seconds as you get into the...

CrossFit – Sat, Oct 10

October 9, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 For Quality 3 Rounds 5 Kang Squats 5 Burpee Pull Ups then 3 Rounds 10 Wall Balls (can be light) :10-:15 Ring or Box Support Get Fit Min 20 – 44 AMRAP x 24 – SOLO (AMRAP – Rounds & Reps) 60 Wall Balls #20/14...

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