Siteplicity – Page 40 – CrossFit Covalence

CrossFit – Mon, Sep 1

August 31, 2025SiteplicityWOD0

Announcements Labor Day Hours (Monday) Class 8:30am Class 9:30am CrossFit Covalence – CrossFit Announcement Happy Labor Day everyone! Great news!!! This week we get to test all of the CrossFit Games workouts that Coach Erik did! The workouts will be slightly modified to allow for an easier transition to the gym and adjusted for equipment...

CrossFit – Fri, Aug 29

August 28, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 200m Run then 3 Rounds 8 RDLs 8 Muscle Cleans 8 Burpees For Quality Min 20 – 39 AMRAP x … (AMRAP – Reps) AMRAP 3 200m Run 20 Box Jump Overs 24/20″ 20 Deadlift #135/95 20 Bar Facing Burpees 20 Power Cleans #135/95 2:00...

CrossFit – Wed, Aug 20

August 19, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 3 Min Slow on Machine then Burgener Clean Warm Up Get Strong Min 20 – 35 Clean and Jerk (EMOM x 15 – Power Clean & Jerk – 1 Rep) Sticking with Power Cleans today, but if you’re going to push your limits, you should...

CrossFit – Mon, Aug 18

August 17, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 2 Rounds 200m Run 10 Muscle Cleans 10 Front Squats 10 Strict or Push Press 10 Kip Swings Get Fit Min 20 – 38 “Grinding Gears” – AMRAP x 18 (AMRAP – Rounds and Reps) 60/48 Calorie Row 50 Hang Cleans #95/65 40 T2B 30...

CrossFit – Sun, Jul 13

July 12, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Track Sunday For Quality – Progression Day! (Checkmark) 3 minutes – Easy “Warm Up” Jog 1 minute Walk 5 minutes – Moderate Jog 1 minute Walk 5 minutes – Moderate Jog Rest until 18:00 mark – 5 Rounds For Speed 200m Sprints Walk back to starting point, thats your rest timeModerate...

CrossFit – Sat, Jul 12

July 11, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-10 2 Rounds 200m Run 20 Lateral Box Step Ups (10/side) 10 Kipping Pull Ups Get Fit Min 19 – 39 For Time – SOLO (Time) 1 Mile Run 60 DB Box Step Overs 24/20″ #50/35s 10 Rope Climbs 20 Min CapIf you don’t have enough climbing ropes,...

CrossFit – Fri, Jul 11

July 10, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Warm-up Min 0-12 3:00 Slow Machine (or Run) then 4 Rounds 5 Muscle Cleans 5 Push Press 5 Push Ups Get Fit Min 20 – 40 AMRAP x 20 (AMRAP – Rounds and Reps) 5 Hang Power Cleans #155/105 6 Shoulder to OH #155/105 7 HSPU 1:00 RestTo use the RX...

CrossFit – Thu, Jul 10

July 9, 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 23 – 53 Every 90″ x 20 (30 min) (Checkmark) Rd 1. 16 Kroc Rows (8/side) Rd 2. 16...

CrossFit – Wed, Jul 9

July 8, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 4 Rounds :30 on / :30 off Row for Distance Increase efforts each round Get Fit Min 20 – 32 AMRAP x 12 (AMRAP – Reps) 1000m Row then 3 – 6 – 9 – 12 – 15… Thrusters #95/65 Chest to BarThere’s no good reason to...

CrossFit – Tue, Jul 8

July 7, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Warm-up Min 0-12 2 Rounds 3 Inchworms 10 S-Leg Glute Bridges (5/side) then 2 Rounds 10 Light Deadlift 1 Wall Walk + :05 Nose and Toes Hold Get Fit Min 20 – 36 For Time (2 Rounds for time) 21 – 15 – 9 Deadlift #185/125 9 – 6 – 3...

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