Siteplicity – Page 27 – CrossFit Covalence

CrossFit – Sat, Jan 31

January 30, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 3 Rounds :45 Row- Increase effort each round :45 Plank -Then- 15 Push Ups Get Fit Min 18 – 38 For Time – SOLO (Time) 60 Push Ups 80/60 Calorie Row 60 Burpee Box Jump Overs 24/20″ 20 Min CapGrindy piece today. Set yourself up...

CrossFit – Fri, Jan 30

January 29, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 TABATA Jump Rope 8 Rounds of 20″ ON / 10″ OFF Move between singles and doubles, forward and backward, fast and slow. Then AMRAP x 6 (progress to the next movement after each round) 10 Muscle Clean → 10 Hang Clean → 10 Squat Clean...

CrossFit – Thu, Jan 29

January 28, 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 E6MOM x 5 (5 Rounds for time) 400m Run OR 500m Row 12 T2B 150′...

CrossFit – Wed, Jan 28

January 27, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 2:00 Bike or 400m Run -Then- 3 Rounds 10 Toes Up Glute Bridges 10 Bar Hops 1:00 Rest 2 Rounds 10 Good Mornings 10 Up Downs 1:00 Rest 1 Round 10 Empty Bar Deadlifts 5 Burpees -Then- Continue building to working weight for Deadlift Get...

CrossFit – Tue, Jan 27

January 26, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 1:00 Bike 10/Leg Leg Swings 10 ea. Hip Open Gate / Hip Close Gate 10 Big Arm Circles 10 Plank Ups Then 10 Narrow Stance Squat 10 Empty Bar Strict Press 10 Ring/Bar Kip Swings 10/leg Kickstand Pistol Squats* 10 Empty Bar Push Press 5...

CrossFit – Mon, Jan 26

January 25, 2026SiteplicityWOD0

Announcements Nutrition has been cancelled due to bad weather condiitions. We will be doing our Nutrition seminar this wednesday at 6:30pm. The 6:30 CrossFit Class on wednesday is cancelled to make room for the Nutrition seminar. Classes are cancelled for tomorrow(Monday)1/25. due to weather conditions. Open Gym is still welcome, I am sure some will...

CrossFit – Sun, Jan 25

January 24, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Track Sunday E2MOM x 10 (Checkmark) Min 1: 30 Step Ups Min 2: 200m Run

CrossFit – Sat, Jan 24

January 23, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 2:00 Bike Then AMRAP x 6 6 Reverse Lunges 6 Ring Rows 6 Single Leg V-Ups 6 KB Sump Deadlifts Then Warm Up T2B and C2B Get Fit Min 20 – 36 4 Rounds for Time – SOLO (Time) 12 Back Rack Lunges #155/105 14...

CrossFit – Fri, Jan 23

January 22, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 200m Run (100m forward, 100m backwards) Dynamic WU: 25′ Knee Hugs 25′ Shin Hugs 25′ Forward Plank Walk* (focus on ankles moving you) 25′ Frankenstein’s 25′ High Knees 25′ Bunny Hops Get Fit Min 20 – 32 For Time (Time) 30 – 60 – 90...

CrossFit – Thu, Jan 22

January 21, 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 4 Rounds for Max Reps (AMRAP – Reps) 1. :90 Row for Calories...

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