Siteplicity – Page 3 – CrossFit Covalence

CrossFit – Tue, Aug 11

August 10, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3 Rounds :20 Bike :20 Rest :20 Alternating S-Leg V-Ups :20 Rest :20 PVC (or empty bar) OHS :20 Rest Get Fit Min 25 – 55 E3MOM x 10 (10 Rounds for time ↓ shorter is better) 9/6 Calorie Echo Bike 6 Toes to Bar...

CrossFit – Mon, Aug 10

August 9, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3 Rounds 100m Run 8 Barbell Strict Press Get Fit Min 20 – 35 For Time (Time) 2 Rounds 10 Shoulder to OH #135/95 200m Run Straight into 2 Rounds 10 Shoulder to OH #155/105 200m Run Straight into 2 Rounds 10 Shoulder to OH...

CrossFit – Sun, Aug 9

August 8, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Sunday Runday 10 Rounds for Time (Distance) 1:1 Work to Rest Ratio 400m Sprints (or 1.5-2 minute sprints)This workout can be as tough as it gets or something you forget about before you get home. Make it the former. It all revolves around intensity and effort. Remember, these 400m sprints should...

CrossFit – Sat, Aug 8

August 7, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3 Rounds :30 Jump Rope Singles :30 Banded Good Mornings then 3 Rounds 20 Double Unders 5 Barbell Muscle Cleans Get Fit Min 20 – 40 E2MOM x ??? – SOLO (AMRAP – Rounds & Reps) Go until failure! 30 Double Unders 5 T&G Power...

CrossFit – Fri, Aug 7

August 6, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3 Rounds 2 Wall Walks into :10 HS Hold 10 Barbell Strict Press 5 OHS w/ :02 Pause in the bottom Get Fit Min 20 – 32 3 Rounds for Time (Time) 15 Thrusters #75/55 5 Wall Walks 15 Overhead Squats #75/55 5 Wall Walks...

CrossFit – Thu, Aug 6

August 5, 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 2 Rounds 10 Horizontal Ring Rows 10 Kipping Knee Tucks Get Fit Min 22 – 52 6 Rounds for Max...

CrossFit – Wed, Aug 5

August 4, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 2 Rounds 100m Run 10 Alt Jumping Lunges 100m Run 10 Barbell Kang Squats Get Strong Min 18 – 38 Back Squat (20 minutes to establish a Heavy Single) This is a fairly lengthy Back Squat session to kick things off. Use the first 5-6...

CrossFit – Tue, Aug 4

August 3, 2026SiteplicityWOD0

Announcements Afternooners: Be on the lookout for Coach Erica’s classes this week and on! I’m sure you won’t want to miss out! CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 5 Rounds :30 On / :30 Off Row for Calories Increase output each round then 3 Rounds 10 Lateral Hops Over Rower 10...

CrossFit – Mon, Aug 3

August 2, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 200m Run then 12-9-6 Empty Bar Deadlift 4-3-2 Inchworm + Push Up Get Fit Min 22 – 30 Diane (Time) 21-15-9 Reps For Time Deadlifts (225/155 lb) Handstand Push-UpsThis is a classic CF Benchmark. To use the RX DL weight you should be able to...

CrossFit – Sun, Aug 2

August 1, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Sunday Runday Starting in August and moving into September we will be using Sunday for our 5k Race Training! Each day will be a workout focused on getting ready to run a 5k in October/November. If anyone has a race that they are doing or know of, please share and we...

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