Siteplicity – Page 4 – CrossFit Covalence

CrossFit – Sun, Jan 4

January 3, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Track Sunday For Max Distance (Distance) Run 10 minutes Walk 2 minutes Run 10 minutes Walk 4 minutes Run 10 minutesTry and slightly increase your running pace each round…

CrossFit – Sat, Jan 3

January 2, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 AMRAP x 10 1:00 Bike/Row/Ski 10 DB RDLs 10 DB Strict Press 10 DB Goblet Squats Get Fit Min 22 – 52 30:00 Running Clock – SOLO (Time) 3 Rounds 12/9 Calorie Bike 12 Push Press #95/65 4:00 Rest 3 Rounds 60 Double Unders 12...

CrossFit – Fri, Jan 2

January 1, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 1:00 Row 8 Tall Plank to Down Dog 4/leg 90/90 Hip Switches 1:00 Row 8 DB RDLs* 8 Up Down + Step Over 1:00 Row 8 Burpee Deadlifts 8 DB Box Step Overs* *warm-up weight Get Fit Min 20 – 33 For Max Calories – 4 Rounds...

CrossFit – Thu, Jan 1

December 31, 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) -Then- Breakdown the Turkish Get Up Get Fit Min 20 – 56 36:00 Running Clock (Weight) 0:00 – 12:00 50 Push...

CrossFit – Wed, Dec 31

December 30, 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 Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20”...

CrossFit – Tue, Dec 30

December 29, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 400m Run Then Burgener Snatch Warm Up Get Fit Min 22 – 28 Ingrid (Time) 10 Rounds For Time: 3 Snatches (135/95 lb) 3 Burpees Over the BarTo learn more about Ingrid click hereThe entire workout is 30 Snatches and 30 Burpees, this is meant...

CrossFit – Mon, Dec 29

December 28, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Get Fit Min 20 – 35 4 Rounds for Time (Time) 50 Double Unders 8 Hang Squat Cleans #115/85 8/6 Strict Chin Ups 1:00 Rest 15 Min CapDU and Cleans should be done in 1-2 sets and smooth. Modify the load and or volume in order to do so....

CrossFit – Sun, Dec 28

December 27, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Track Sunday For Max Distance (Distance) 10 – 8 – 6 – 4 – 2 Minute Run 2 Min Rest between each setGradually increase your pace as the running duration decreases. Can do walking rest breaks to keep adding to your total distance.

CrossFit – Sat, Dec 27

December 26, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 3 Rounds 8 Burpees 10 Air Squats 12 Hollow Rocks Then 2 Rounds (empty bar) 8 Deadlifts 8 Muscle Cleans 8 Front Squats 8 Strict Press 12 Days of Christmas (Time) 12 Days of Christmas Muscle Up Overhead Squats #115/85 Snatches #115/85 Pistols C2B Burpees...

CrossFit – Fri, Dec 26

December 25, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 3 Rounds 15 Jumping Jacks 10 Hollow Rocks 5 Russian Baby Makers Get Fit Min 20 – 36 5 Rounds (Time) 20 KB Swings #53/35 20 Ab Mat Sit Ups (Or V-Ups) 10 Strict Pull-Ups 1:00 Rest 16 Min CapThe short rest is to give...

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