Siteplicity – Page 3 – CrossFit Covalence

CrossFit – Tue, May 5

May 4, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 4 Rounds 100m Run Burpees (12-9-6-3) then Bench Press Warm Up Get Fit Min 20 – 45 E5MOM x 5 (Time) 400m Run 10 Toes to Bar 10 Bench PressYou have two goals in this workout, the first being negative splits on the 400m Runs...

CrossFit – Mon, May 4

May 3, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3 Rounds :30 Single Unders :30 Kang Squats :30 Reverse Lunges then Pistol Progressions Get Fit Min 20 – 35 For Time (Time) 150-100-50 Double Unders 30-20-10 KB Swings 53/35 30-20-10 Alternating Pistols 15 Min CapWorkout Flow: 150 Double Unders 30 KB Swings 30 Pistols...

CrossFit – Sun, May 3

May 2, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Track Sunday Derby Weekend Running!!! 6 Rounds For Speed (Checkmark) 2 Minutes of Running 4 Minutes Walking RestSince we just had the Fastest Two Minutes in Sports yesterday, lets see how fast we can go! Use all six rounds to gradually build up your speed. Your first round should be your...

CrossFit – Sat, May 2

May 1, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 3:00 Steady Bike/Row then 2 Rounds 10 Air Squats 10 Kip Swings 10 Push Ups then Barbell Warm Up of choice into building to moderate Clean Complex Get Fit Min 26 – 50 6 Rounds – SOLO (Calories) 3:00 ON 1:00 OFF 1 Clean Complex* 6 Ring...

CrossFit – Fri, May 1

April 30, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 3 Rounds 100m Jog (or 10 Shuttles 15′ down and back) 8 Muscle Snatch 12 Lateral Bar Hops 16 Plank Shoulder Taps Get Fit Min 20 – 32 AMRAP x 12 (AMRAP – Rounds and Reps) 8 Power Snatch #135/95 12 Box Jump Overs 24/20″ 30′ HS...

CrossFit – Thu, Apr 30

April 29, 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 EMOM x 30 (AMRAP – Rounds) 1. Burpees Over Rower 2. Calorie Row 3. Alternating...

CrossFit – Wed, Apr 29

April 28, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 30/24 Calorie Bike 4/side 90/90 Hip Switches 8 Dynamic Adductor Like this video? :20 sec Dead Hang Squat Warm-Up 3 Rounds with a Mini Band :10s Bottom Squat Hold Hold at Parallel + 10 Pulses (knees pushing out) 5 Air Squats Rest :30 Get Strong Min 18...

CrossFit – Tue, Apr 28

April 27, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 Bike :30 Easy – :30 Moderate- :15 Faster- :15 Sprint -Then- 3 Rounds 5/arm S-Arm KB Push Press (3 sec Negative) 5 S-Arm KB Row 25’/Arm Suitcase Carry Get Fit Min 20 – 34 For Time (Time) 40/30 Calorie Bike Then 3 Rounds 15 Power Clean #135/95...

CrossFit – Mon, Apr 27

April 26, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 400m Run -Then- For Quality 3 Rounds 20 Line Hops 6 Plate Full Raises 10 Banded Good Mornings Get Fit Min 20 – 50 AMRAP x 30 (AMRAP – Rounds and Reps) 5 Toes to Bar 5 Deadlifts #225/155 50 Double Unders 2:00 Rest 10/10/50/2:00 Rest 15/15/50/2:00...

CrossFit – Sun, Apr 26

April 25, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Track Sunday We’ve been slowing building up our speed with the intervals the last few weeks. This week will be seeing how fast we can get… For Max SPEED (Checkmark) 400m Easy Jog 2 Minute Rest 400m Moderate Pace (5k Pace) 2 Minute Rest 200m Moderate Pace (5k Pace) 2 Minute...

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