CrossFit Covalence – CrossFit Warm Up Min 0-12 2 Rounds 200m Run 10 Hand Release Push Ups 15 DB RDLs 20 Lateral Hops Over DB Get Fit Min 20 – 32 For Time (Time) 40-30-20 Alternating DB Snatch #50/35 20-20-20 Lateral Burpees Over DBs 12 Min Cap-There will be a wide spectrum of finishing times...Read More

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3 Rounds 100m Run 12 V-Ups 12 Lunges Get Fit Min 20 – 30 AMRAP x 10 (AMRAP – Rounds and Reps) 15 Toes to Bar 100m Run (or 5 Shuttles 25′ down and back) 15 DB Box Step Overs 24/20″ #50/35s 100m Run-This is...Read More

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 4 Rounds 5 Strict Pull Ups 5 Strict HSPU 10 RKBS 53/35 Get Fit Min 20 – 34 Jackie (Time) For time: 1,000-meter row 50 thrusters 30 pull-ups Men: 45 lb. Women: 35 lb. Jackie Pro – 2022 CrossFit Games Event (Time) 1,000m Row 50...Read More

CrossFit Covalence – CrossFit Track Sunday 4 Rounds Work:Rest 1:1 Gradually increase your speed each round. Shoot to cut down 5-10 seconds with each lap. Your last 800m should feel like a near sprint. 800m Run (Time) Max Effort 800m RunRead More

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 400-400-200-200m Run 1:00 Rest Between Increase speed each set Get Strong Min 20 – 45 Bench Press (E5MOM x 5 – SOLO) 10 Bench Press Reps + 30 Seconds MAX Calories on Echo Bike -Each round start with a challenging set of 10, tough enough...Read More

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 3 Rounds 100m Run 4 Inchworms + Pike Push Up 8 OHS w/ bar or PVC w/ :01 pause in bottom Get Fit Min 22 – 30 AMRAP x 8 (AMRAP – Reps) 2 HSPU 2 Hang Squat Snatch #115/85 Reps increase… 4/4, 6/6, 8/8,...Read More

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 22 – 52 AMRAP x 30 (AMRAP – Rounds and Reps) 200m Run 12 DB Romanian DL 12...Read More

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 30″ ON / 30″ OFF Row for Meters Increase effort each round then 2 Rounds 10 Kip Swings 10 Muscle Cleans 10 Push Press Get Fit Min 20 – 38 E6MOM x 3 (3 Rounds for time) 500m/450m Row 25 Pull Ups 10 Clean &...Read More

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 2 Rounds 200m Run 16 S-Leg V-Ups 50 Single Under or Skips Get Fit Min 20 – 35 3 Rounds for Time (Time) 400m Run 21 T2B 100 Double Unders 15 Minute CapBodyweight only in the workout today, that means you have the ability to...Read More

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 3 Rounds 5 Burpees 10 RDLs 10 Kip Swings Get Fit Min 20 – 34 For Time (Time) 20 Burpee Box Jump Overs 24/20″ 10 Deadlift #225/155 5 Bar Muscle Ups 20 Deadlift 10 Bar Muscle Ups 30 Deadlift 15 Bar Muscle Ups 20 Burpee...Read More