Siteplicity – Page 3 – CrossFit Covalence

CrossFit – Tue, Apr 21

April 20, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 Tabata :20 on / :10 off (8 Rounds) Bike -Then4 Rounds 4 PVC Pass Throughs 4 Inchworms + Push Up 4 PVC Overhead Squats -Then Burgener Warm-Up for Snatch- Get Fit Min 20 – 27 Isabel (Time) For Time: 30 Snatches, 135# / 95#RX Isabel...

CrossFit – Mon, Apr 20

April 19, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 100m Run 10 Boot Strappers 10 Scap Pull Ups 100m Run 10 Up Downs to Target 10 Bent Over Rows 100m Run 10 Air Squats 5 Strict Pull Ups Get Fit Min 18 – 38 For Time (Time) 800m Run 21 Front Squats #135/95 21 Burpee Pull...

CrossFit – Sun, Apr 19

April 18, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Track Sunday 10 Rounds for SPEED (Checkmark) 200m Sprint 3 Minute Rest

CrossFit – Sat, Apr 18

April 17, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 1:00 Bike 2 Rounds 6 Scorpions 12 Glute Bridge Marches 1:00 Bike 2 Rounds 4/leg Single Leg RDL 10 Deadlift – empty bar Then Continue Building to Deadlift weight Get Fit Min 18 – 36 6 Rounds for Max Reps – SOLO (AMRAP – Reps)...

CrossFit – Fri, Apr 17

April 16, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 :30 Bike Easy- :30 Moderate- :30 Hard then Tabata 4 Rounds ea :20 on / :10 off Scap Push Ups Ring Rows Strict Press Air Squats Get Fit Min 20 – 32 CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / 65#...

CrossFit – Thu, Apr 16

April 15, 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 6 Rounds For Max Reps (AMRAP – Reps) AMRAP x 3 2 Minute Rest 400m...

CrossFit – Wed, Apr 15

April 14, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 2:00 Bike into 3 Rounds for Quality 6 DB Arnold Press (warm-up weight) 6 DB Deadlifts 6 Box Step Overs Get Fit Min 18 – 36 For Time (Time) 30 HSPU 30 Alternating DB Snatch #50/35 30 DB Box Step Overs 24/20″ #50/35 2:00 Rest...

CrossFit – Tue, Apr 14

April 13, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 200m Run 3/leg Greatest Stretch in the World :20 Dead Hang :20 Squat Rotations 15 Bent Over Rows into 2 Rounds (all UB) 5 Deadlifts 5 Muscle Cleans 5 Front Squats 5 Hang Squat Cleans Then 5 minutes to work on Rope Climb Technique Get...

CrossFit – Mon, Apr 13

April 12, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 4 Rounds 150m Row- Increasing Efforts 8 Banded Pass Throughs 8 Banded Pull Aparts 8 Banded Strict Press Then Practice Barbell Push Press Get Fit Min 20 – 50 30 Minute Clock (Time) E5MOM x 4 750/650m Row 10 Push Press* then 20:00 – 30:00 Build to...

CrossFit – Sun, Apr 12

April 11, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Track Sunday No one is gonna like today BUT…today will make you fitter. 400m Run (Time) Max Effort 400m Run8 Rounds – Get to getting. Run Fast Rest 90 seconds between rounds. Enter your average time over all 8 rounds or you can add more sets and enter each one individually.

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