Siteplicity – Page 2 – CrossFit Covalence

CrossFit – Mon, Jul 6

July 5, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 4 Rounds :30 Row :30 Wall Balls 1:00 Rest! Get Fit Min 28 – 50 Running Clock: For Time (Time) 2,000m Row Rest until the 15:00 mark then… 40 Front Squats #225/155 22 Min CapYour row should be an attempt at a PR (or even...

CrossFit – Sun, Jul 5

July 4, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Track Sunday For Distance (Distance) 60 Minutes Ruck/WalkIf you’ve got a weight vest or ruck, saddle up and get to stepping. Your goal is 3+ miles. If you’ve got a smart watch, track your speed and distance. For those that are better at rucking, 4+ miles should be the goal.

CrossFit – Sat, Jul 4

July 3, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 3 Rounds for Quality 30 Single Unders 10 Step Back Lunge with Torso Twist Then 2 Rounds of 8 BB Hang Muscle Clean 8 BB Front Squat 8 BB Strict Press 4 Bar Facing Burpees over empty bar Happy Birthday America! (Time) For Time: 13...

CrossFit – Fri, Jul 3

July 2, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 For Quality 200m Run then 3 Rounds 10 Plate Good Mornings 10 Cossack Squats (5/side) 10 Push Ups Get Fit Min 23 – 33 CrossFit Games Open 22.2 RX (Ages 16-54) (Time) 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of: Deadlifts Bar-facing burpees Time cap: 10 minutes F:...

CrossFit – Thu, Jul 2

July 1, 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 3 Rounds 10 Kang Squats 10 Lateral Box Step Ups Get Fit Min 27 – 52 For Time (Time) 100...

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...

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