CrossFit Covalence – CrossFit Warm Up Min 0 – 12 400m Run then 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...Read More

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 E2MOM x 15 (Checkmark) Rd 1. 16 Reverse Deficit Lunges (8/side) Rd 2....Read More

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 3 Rounds 20 Walking Lunge Steps 10 S-Arm Ring Rows (5/arm) 5 Inchworms Get Fit Min 20 – 40 2025 CrossFit Community Cup Workout #1 (AMRAP – Rounds and Reps) AMRAP x 20 15 Box Jump Overs 24/20” 10 DB Snatches #50/35 5 HSPUWorkout #1...Read More

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 200m Run then 3 Rounds 10 A-Jumps to a plate 10 Up-Downs Get Fit Min 20 – 34 For Time (Time) 100 Wall Balls #20/14* *Every 2:00 until completion (inc 0:00) 10 Burpees (target) Time Cap: 14 minutes Rx+: 15 Burpees (target)You have 7 –...Read More

CrossFit Covalence – CrossFit Announcement This week we will be doing the CrossFit Community Cup! For more info: Overview of the Community Cup | CrossFit Games The class workouts for Monday, Wednesday, and Friday will be from the Community Cup workouts. This is a great way to test your fitness, just like The Open BUT...Read More

CrossFit Covalence – CrossFit Rest DayRead More

CrossFit Covalence – CrossFit Warm-up Min 0 – 12 AMRAP 5 100m Run 5 Inch Worm + Push Up 10 Glute Bridges Get Fit Min 20 – 40 For Time – SOLO (Time) 40 – 20 – 10 Calorie Bike DB Bench Press 50/35s KB Swings 53/35 20 Minute Time CapLadies can use 32/16/8 on...Read More

CrossFit Covalence – CrossFit Warm-up Min 0 – 12 2:00 Steady Row / Run then 3 Rounds w/ a single DB 6 Goblet Squats 6 RDLs 6 Strict Press (both hands on) Get Fit Min 20 – 38 Fight Gone Bad (3 Rounds for reps) 3 Rounds For Total Reps in 17 minutes. 1 minute...Read More

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 E6MOM x 5 (6 Rounds for time) 25/20 Calorie Row 10 DB R-Leg Bulgarian...Read More

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 200m Run then 2 Rounds 8 Kipping Pull Ups 50 Single Unders 8 Empty Bar Front Squat w/ :02 pause in bottom Get Fit Min 20 – 50 E10MOM x 3 (3 Rounds for time) 800m Run 8 Ring Muscle Ups 80 Double Unders 8...Read More