Siteplicity – Page 36 – CrossFit Covalence

CrossFit – Sun, Nov 2

November 1, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Track Sunday 30 Minutes for Max Distance (Distance) 2 Minute Run 1 Minute WalkThe Run should be at a pretty speedy pace to allow for that one minute rest to be earned. You’ll end with 20 minutes of running and 10 minutes of walking, which is a perfect amount to be...

CrossFit – Sat, Nov 1

October 31, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 30/24 Calorie Row then 4 Rounds: 4 Inch Worms 4 Ring Rows 4 PVC Pass Throughs 4 PVC Overhead Squats Get Fit Min 20 -36 200 Reps For Time – SOLO (Time) 1:00 Max Overhead Squats #95/65 1:00 Max Pull Ups 1:00 Max Calorie Row 1:00 Rest...

CrossFit – Fri, Oct 31

October 30, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Warm-up Min 0-12 200m Run then 3 Rounds 8 Good Mornings 8 Hang Muscle Cleans 8 Strict Press + Overhead Hold then Warm-Up “DT” weight and HS Walk Get Fit Min 20 – 35 E5MOM x 3 (AMRAP – Reps) 2 Rounds of “DT” 12 Deadlifts 155/105 9 Hang Power Cleans...

CrossFit – Thu, Oct 30

October 29, 2025SiteplicityWOD0

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 – 48 Alphabet Soup (Checkmark) Every 7:00 x 4 Rounds A. 200m Run B. 30 Flutter Kicks...

CrossFit – Wed, Oct 29

October 28, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up 400m Run + Burgener Snatch Warm Up Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance...

CrossFit – Tue, Oct 28

October 27, 2025SiteplicityWOD0

Announcements New Covalence Hoodie and Sweatshirts for Pre-Order! Submit Google Form to Order today! Pre-Order closes October 31st. They are $35 each. I will most likely not ordering any extras. Don’t Miss Out! Covalence Sweatshirt/Hoodie Order Form CrossFit Covalence – CrossFit Warm Up Min 0-12 30 Single Unders 10 Ring Rows 4/leg Spiderman Lunge 30...

CrossFit – Mon, Oct 27

October 26, 2025SiteplicityWOD0

Announcements New Covalence Hoodie and Sweatshirts for Pre-Order! Submit Google Form to Order today! Pre-Order closes October 31st. They are $35 each. I will most likely not ordering any extras. Don’t Miss Out! Covalence Sweatshirt/Hoodie Order Form CrossFit Covalence – CrossFit Warm Up Min 0-12 1:00 Row easy pace then 3 Rounds: :30 Row- Increase...

CrossFit – Sun, Oct 26

October 25, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Track Sunday AMRAP x 30 (AMRAP – Rounds and Reps) 400m Run 40 Air Squats 400m Run 4 minute Rest

CrossFit – Sat, Oct 25

October 24, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 Bike 1:00 easy, :40 moderate, :20 hard 4 Rounds 4 PVC Pass Through 4 PVC Cuban Press 4 PVC Kang Squat 4 PVC OHS Then Rope Climb Technique Get Fit Min 20 – 40 For Time (Time) 25 Box Jump Overs 24/20″ 21 Overhead Squats #95/65 6...

CrossFit – Fri, Oct 24

October 23, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 100m Run 6/leg Reverse Lunge with a reach 24 Pike Shoulder Taps 100m Run 24 Jumping Lunges 12 DB Strict Press 100m Run 25′ Walking Lunges 3 Negative Handstand Push ups Get Fit Min 20 – 36 For Time (Time) 400m Run 100′ DB Walking Lunges #50/35s...

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