Siteplicity – Page 3 – CrossFit Covalence

CrossFit – Thu, Jun 4

June 3, 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 Rounds :30 Bike :30 Burpees :30 Plank Hold Get Fit Min 22 – 47 5 Rounds for Max...

CrossFit – Wed, Jun 3

June 2, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 4 Rounds 100m Run R1 10 Barbell RDLs R2 20 Bodyweight Lunges R3 10 Muscle Cleans R4 10 Front Rack Lunges Get Fit Min 20 – 30 2 Rounds for Time (Time ↓ Shorter is Better) 400m Run 16 Hang Power Cleans #135/95 16 Front Rack Reverse...

CrossFit – Tue, Jun 2

June 1, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 200m Run then 3 Rounds 5 Scap Pull Ups 10 Air Squats :10 HS Hold (wall or freestanding) Get Fit Min 25 – 45 10 Rounds for Time (Time ↓ Shorter is Better) 30′ Handstand Walk (15′ out and back) 10 Front Squats #95/65 10...

CrossFit – Mon, Jun 1

May 31, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 2 Rounds 15/12 Calorie Row 25′ Bear Crawl 25′ Inchworm 10 Kip Swings Get Strong Min 18 – 28 Strict Press (E2MOM x 5 5-5-3-3-1) -Since we are starting with the lift today, make sure you hit a few sets with an empty barbell and maybe your...

CrossFit – Sun, May 31

May 30, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Track Sunday 5k Run (Time) Max Effort 5k Run

CrossFit – Sat, May 30

May 29, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3:00 Steady on Machine of choice then 2 Rounds 12 Kang Squats 100m Run 12 Up-Downs 100m Run Get Fit Min 25 – 50 3 Rounds for Time – SOLO (Time) 30/20 Calorie Bike 30 Alternating Pistols 30 Burpees 30 Deadlift #225/155 25 Min CapThis...

CrossFit – Fri, May 29

May 28, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 200m Run then 2 Rounds 10 PVC Pass Throughs 10 PVC Muscle Snatch 10 PVC OHS then Barbell Snatch Technique (coaches choice) Get Fit Min 20 – 36 3 Rounds for Max Reps (AMRAP – Reps) AMRAP x 4 / 2:00 Rest 1 Squat Snatch...

CrossFit – Thu, May 28

May 27, 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) then 3 Rounds :30 Bike :30 Single Unders :30 Inchworms (no push up) Get Fit Min 25 – 47 AMRAP x...

CrossFit – Wed, May 27

May 26, 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 2 Rounds 10 DB RDLs 10 Mountain Climbers 10 S-DB OH Press (both hands on heads of DB) 10 Mountain Climbers Get Fit Min 25 – 50 E5MOM x 5...

CrossFit – Tue, May 26

May 25, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 200m Run then 4 Rounds 5 Barbell Strict Press 5 Front Squats 10 Lateral Bar Hops Get Strong Min 18 – 28 Squat Clean Thruster (EMOM x 10 – 1 Rep) Complete these reps like a ladder – opening weight should be light enough to...

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