CrossFit Covalence – CrossFit Rest DayRead More

CrossFit Covalence – CrossFit Warm-up Min 0 – 12 AMRAP 5 100m Run 5 Inch Worm + Push Up 10 Glute Bridges Get Fit Min 20 – 40 For Time – SOLO (Time) 40 – 20 – 10 Calorie Bike DB Bench Press 50/35s KB Swings 53/35 20 Minute Time CapLadies can use 32/16/8 on...Read More

CrossFit Covalence – CrossFit Warm-up Min 0 – 12 2:00 Steady Row / Run then 3 Rounds w/ a single DB 6 Goblet Squats 6 RDLs 6 Strict Press (both hands on) Get Fit Min 20 – 38 Fight Gone Bad (3 Rounds for reps) 3 Rounds For Total Reps in 17 minutes. 1 minute...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 20 – 50 E6MOM x 5 (6 Rounds for time) 25/20 Calorie Row 10 DB R-Leg Bulgarian...Read More

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 200m Run then 2 Rounds 8 Kipping Pull Ups 50 Single Unders 8 Empty Bar Front Squat w/ :02 pause in bottom Get Fit Min 20 – 50 E10MOM x 3 (3 Rounds for time) 800m Run 8 Ring Muscle Ups 80 Double Unders 8...Read More

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 Row 300m – 200m – 100m (1:00 rest / increase intensity) then 2 Rounds 10 PVC Pass Throughs 10 PVC OH Lunges 10 Push Ups Get Fit Min 20 – 34 2 Rounds for Time (Time) 500m Row 25 Overhead Lunges #95/65 15 Burpee Pull-Ups...Read More

CrossFit Covalence – CrossFit Warm-up Min 0 – 12 3 Rounds 1:00 Bike :30 Sit Ups :30 Air Squats Get Fit Min 20 – 35 E3MOM x 5 (5 Rounds for time) 15/12 Calorie Bike 12 Toes to Bar 9 DB Thrusters #50/35sTry to keep everything unbroken, even if that means modifying TTB reps or...Read More

CrossFit Covalence – CrossFit Rest DayRead More

CrossFit Covalence – CrossFit Warm Up Min 0-12 5 Rounds :10 on / :20 off Bike (or other machine) “Sprint” then 5 Muscle Clean + Press 5 Power Clean + Push Press 5 Squat Clean + Jerk all with light weights Get Fit Min 22 – 52 SOLO (Weight) Every 2:30 x 12 10/8 Calories...Read More

CrossFit Covalence – CrossFit Warm Up Min 0-12 4 Rounds :20 on / :40 off Bike for Calories Increase efforts each round Complete 5-10 Kip Swings / Pull Ups during rest Get Fit Min 20 – 32 2025 Mayhem Classic Event 5 (Time) For Time 30/24 Calorie Echo Bike 30 Bar Muscle Ups 30/24 Calorie...Read More