Siteplicity – Page 3 – CrossFit Covalence

CrossFit – Fri, Jun 26

June 25, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3:00 Steady Bike Ride increase pace slightly each minute 3 Rounds 4 Inchworm + Push Up 8 Squat Jumps Get Fit Min 20 – 32 3 Rounds for Max Reps (AMRAP – Reps) 1:00 Calorie Bike 1:00 Rest 1:00 Burpee Box Jump Over 20″ 1:00...

CrossFit – Thu, Jun 25

June 24, 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 400m Run then 3 Rounds 8 KB RDLs 16 Mountain Climbers 32 Single Unders Get Fit Min 25 – 47...

CrossFit – Wed, Jun 24

June 23, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 4 Rounds :30 on / :30 off Row for Distance – Increase output each round then 3 Shuttle Runs 10 Front Squats 3 Shuttle Runs 10 Push Press 3 Shuttle Runs 10 Thrusters all w/ empty bar Get Strong Min 20 – 30 Squat Clean...

CrossFit – Tue, Jun 23

June 22, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 2 Rounds 10 Shoulder Pass Throughs 10 PVC Snatch Grip BTN Press 10 OH Reverse Lunges then 2 Rounds 6 Empty Bar Power Snatch 4 Inchworms 6 BR Reverse Lunge Get Fit Min 22 – 30 AMRAP x 8 (AMRAP – Reps) 40 Hang Power...

CrossFit – Mon, Jun 22

June 21, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 400m Run then 3 Rounds 5 Inchworm + Push Up 5 Jumping Pull Ups / Ring Rows 10 Barbell RDLs Get Fit Min 22 – 34 AMRAP x 12 (AMRAP – Rounds and Reps) 9 Burpee Chest to Bar Pull Ups 18 Deadlift #225/155-This is...

CrossFit – Sun, Jun 21

June 20, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Track Sunday For Max Distance (Distance) 1 Minute Run 1 Minute Rest Run/Rest Times Increase: 2/1, 3/1, 4/1, 5/1, 4/1, 3/1, 2/1, 1/1Should accumulate a total of 25 minutes of running. The distance should be MUCH MUCH more than if you just ran for 25 minutes straight. Use the rest minute...

CrossFit – Sat, Jun 20

June 19, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 3:00 Steady Row focus on tempo/stroke rate then 3 Rounds :30 Single Unders :30 Barbell Strict Press/Push Press Get Fit Min 25 – 45 For Time – SOLO (Time ↓ Shorter is Better) 75/60 Calorie Row into 4 Rounds 75 Double Unders 15 Push Jerk #155/105 into...

CrossFit – Fri, Jun 19

June 18, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 3 Rounds 100m Run 16 Mountain Climbers 10 Plate Ground to Overhead Get Fit Min 20 – 36 4 Rounds for Time (Time ↓ Shorter is Better) 400m Run 20 V-Ups 20 DB Snatch #50/35 16 Min CapIf one or more of these movements generally slows you...

CrossFit – Thu, Jun 18

June 17, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up 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 2:00 Steady on Row then 3 Rounds 8 Air Squats 8 Lunges 4 Push Ups w/ Pause in bottom...

CrossFit – Wed, Jun 17

June 16, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 4 Rounds Bike (or other machine) :30 on / :30 off increase output each effort then 2 Rounds 10 Banded Pull Aparts :10 Handstand Hold or Shoulder Taps 3 Inchworms + Push Up Get Fit Min 24 – 52 7 Rounds (AMRAP – Reps) 1:00...

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