Siteplicity – Page 2 – CrossFit Covalence

CrossFit – Wed, Jul 1

June 30, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 400m Run then 3 Rounds 4 Inchworm + Push Up 6 Jumping Squats 8 Barbell Press (PP, PJ) Get Fit Min 20 – 34 For Time (Time) 30 Strict Press #95/65 400m Run 20 Push Press #135/85 400m Run 10 Push Jerk #165/115 400m Run...

CrossFit – Tue, Jun 30

June 29, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 2 Rounds 15/12 Calorie Row 10 Empty Bar Front Squats then 2 Rounds 10 Kip Swings 10 Push Ups Then BMU Progression Get Fit Min 20 – 36 3 Rounds for Max Reps (AMRAP – Reps) AMRAP x 4 2:00 Rest 20/16 Calorie Row 15...

CrossFit – Mon, Jun 29

June 28, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality Dynamic WU: 25′ High Knees 25′ Butt Kicks 25′ Frankenstein Kicks 25′ Duck Walks 25′ Walking Lunges then “Burgener Warm Up” or other PVC/Empty Bar Snatch Get Strong Min 22 – 34 Snatch (In 12 minutes establish a heavy single) You don’t need to hit...

CrossFit – Sun, Jun 28

June 27, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Track Sunday For Quality (Checkmark) 10 Minute Easy Jog 5 Minute Walk Right into E2MOM x 10 200m RunThe 200m Runs should be much faster than your 10 minute easy jog pace. The goal is to find a running pace after being fatigued and forcing yourself to push harder than you...

CrossFit – Sat, Jun 27

June 26, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 400m Run then 3 Rounds 10 Lunge Steps w/ trunk twist at bottom 10 Medball Cleans Get Fit Min 24 – 48 For Time – SOLO (AMRAP – Rounds and Reps) 400m Run 20 Wall Balls #20/14 to a 10′ target 400m/35, 400m/50, 400m/65, 400m/80...

CrossFit – Fri, Jun 26

June 25, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3:00 Steady Bike Ride increase pace slightly each minute 3 Rounds 4 Inchworm + Push Up 8 Squat Jumps Get Fit Min 20 – 32 3 Rounds for Max Reps (AMRAP – Reps) 1:00 Calorie Bike 1:00 Rest 1:00 Burpee Box Jump Over 20″ 1:00...

CrossFit – Thu, Jun 25

June 24, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-15 For Quality Mini Dynamic WU: 25′ High Knees 25′ Butt Kicks 25′ Frankenstein Kicks 25′ Duck Walks 25′ Burpee Broad Jumps (or coaches choice of movements) then 400m Run then 3 Rounds 8 KB RDLs 16 Mountain Climbers 32 Single Unders Get Fit Min 25 – 47...

CrossFit – Wed, Jun 24

June 23, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 4 Rounds :30 on / :30 off Row for Distance – Increase output each round then 3 Shuttle Runs 10 Front Squats 3 Shuttle Runs 10 Push Press 3 Shuttle Runs 10 Thrusters all w/ empty bar Get Strong Min 20 – 30 Squat Clean...

CrossFit – Tue, Jun 23

June 22, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 2 Rounds 10 Shoulder Pass Throughs 10 PVC Snatch Grip BTN Press 10 OH Reverse Lunges then 2 Rounds 6 Empty Bar Power Snatch 4 Inchworms 6 BR Reverse Lunge Get Fit Min 22 – 30 AMRAP x 8 (AMRAP – Reps) 40 Hang Power...

CrossFit – Mon, Jun 22

June 21, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 400m Run then 3 Rounds 5 Inchworm + Push Up 5 Jumping Pull Ups / Ring Rows 10 Barbell RDLs Get Fit Min 22 – 34 AMRAP x 12 (AMRAP – Rounds and Reps) 9 Burpee Chest to Bar Pull Ups 18 Deadlift #225/155-This is...

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