Siteplicity – Page 39 – CrossFit Covalence

CrossFit – Thu, Sep 11

September 10, 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 22 – 52 Running Clock (AMRAP – Reps) 0:00 – 15:00 “Annie” 50-40-30-20-10 Double Unders Ab-mat...

CrossFit – Wed, Sep 10

September 9, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 3 Rounds 100m Run 12 KB Taters 12 Hollow Rocks Get Fit Min 20 – 32 For Time (Time) 800m Run 60 Wall Balls #20/14 60 KB Swings #53/35 12 Minute CapThis is an intentionally simple workout. Get it done fast while still focusing on...

CrossFit – Tue, Sep 9

September 8, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 3 Rounds 12/10 Calorie Row 12 Lateral Hops Over Rower 12 Horizontal Ring Rows Get Fit Min 20 – 35 4 Rounds (AMRAP – Reps) 1:00 Row for Calorie 1:00 Box Jumps Overs 24/20″ 1:00 Legless Rope Climbs 1:00 RestEach round you should match or...

CrossFit – Mon, Sep 8

September 7, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 200m Run then 25′ Lunge Steps 25′ Bunny Hops 25′ Lateral Squats w/ Pivot 25′ Bear Crawl 25′ Frankenstein’s 25′ Inchworm + Push Up Get Fit Min 20 – 40 For Time (Time) 400m Run 40 Alternating Pistols 400m Run 200 Double Unders 400m Run...

CrossFit – Sun, Sep 7

September 6, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Track Sunday AMDAP x 25 400m Run Rest 1 minute

CrossFit – Sat, Sep 6

September 5, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 3 Rounds 1:00 on / 1:00 off Row for Calories Start slow and increase cals each effort then 3 Rounds 10 Jumping Split Squats / Lunges :10 Nose and Toes HS Hold Get Fit Min 20 – 42 4 Rounds for Max Reps – SOLO...

CrossFit – Fri, Sep 5

September 4, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Get Fit Taking Flight – 25.7 (Time) 5 Rounds for Time 6 Bar Muscle Ups 9 Front Squats #155/105 12 Box Jump Overs 24/20”If you can’t string together enough BMU then adjust to C2B or Pull Ups for the first 3 rounds and finish with BMU in the 4th and 5th...

CrossFit – Thu, Sep 4

September 3, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Get Fit Climb the Ladder – 25.8 (Time) 4 Rounds for Time 2 Rope Climbs 6 Wall Walks 4 Snatches #155/105Rx+: Snatches #185/125 Time Cap: 14 minutes Goal Time: 10 minutes Get Strong Hang Power Snatch (E2MOM x 5 5 – 4 – 3 – 2 – 1) Work to a...

CrossFit – Wed, Sep 3

September 2, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Get Fit Core to Carry – 25.4 (Time) 30 T2B 16 Burpees over Sandbag – Facing 125 ft Sandbag Carry #150/100 20 T2B 16 Burpees over SB – Facing 75 ft SB Carry #150/100 10 T2B 16 Burpees over SB – Facing 25 ft SB Carry #150/100Time Cap: 12 minutes Goal...

CrossFit – Tue, Sep 2

September 1, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Get Fit “Down to the Wire” Down to the Wire – 25.5 (Time) 2 – 2 – 2 – 2 minute intervals 1 minute rest between rounds 15/14/13/12 Push Press #75/55 15/14/13/12 Calorie Echo Bike (Males) 12/11/10/9 Calorie Echo Bike (Females) Max Double Unders in remaining time ***Race to 300 Double...

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