Siteplicity – Page 5 – CrossFit Covalence

CrossFit – Thu, Dec 25

December 24, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Merry Christmas Covalence!

Announcements Covalence Commited Club – Starts this December. Be sure to sign in and take 12 classes in the Month of December to earn a custom Covalence gift! You will not want to miss out. If you sign into Open Gym you MUST do the Workout of the Day. **Holiday Hours** Wed: 6, 7 ,...

At-Home – Tue, Dec 23

December 22, 2025SiteplicityWOD0

CrossFit Covalence – At-Home Warm Up Min 0 – 12 200m Run The 3 Rounds 10” HS Hold 5 Burpee Tuck Jumps 15 Banded Zercher Good Mornings Get Strong Min 20 – 28 Sumo Deadlift (E2MOM x 4 – 5 Reps) Using Sumo Deadlifts to prime to posterior chain before some heavier Cleans today. If...

CrossFit – Tue, Dec 23

December 22, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 200m Run The 3 Rounds 10” HS Hold 5 Burpee Tuck Jumps 15 Banded Zercher Good Mornings Get Strong Min 20 – 28 Sumo Deadlift (E2MOM x 4 – 5 Reps) Using Sumo Deadlifts to prime to posterior chain before some heavier Cleans today. If...

CrossFit – Mon, Dec 22

December 21, 2025SiteplicityWOD0

CrossFit – Sat, Dec 20

December 19, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 2:00 Row 10 Up Downs Over Bar 15 Good Mornings 2:00 Row 10 Lateral Burpees Over Bar 15 RDL’s Use remaining time to warm up Deadlift to working weight. Get Fit Min 20 – 38 For Time – SOLO (Time) 40 Lateral Burpees Over Bar...

CrossFit – Fri, Dec 19

December 18, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 4 Rounds of Tabata :20 ON/:10 OFF Jump Rope Progressions for DU 4 Rounds of Tabata :20 ON/:10 OFF 1 Wall Walk to Wall Facing HS Hold Then Burgener Warm Up for Clean and Jerks Get Fit Min 20 – 42 For Time – 30...

CrossFit – Thu, Dec 18

December 17, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 Coach Led Warm Up Get Fit Min 20 – 50 E10MOM x 3 (3 Rounds for time) 40/30 Calorie Bike -Then- 20 DB Floor Press #50/35s 20 BW Walking Lunges 10 Ring Dips 20 Weighted Russian Twists #50/35Little grunt work piece today. The bike should...

CrossFit – Wed, Dec 17

December 16, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 :30 Bottom Squat Hold 10 Down Dog to Up Dog 5 Wall Facing Squat- Hands Overhead EMOM 9 Min 1: Row- Find working pace for metcon Min 2: 5 Kip Swings + 1 Pull up with a negative Min 3: 5 Empty Bar Muscle Snatch...

CrossFit – Tue, Dec 16

December 15, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 AMRAP 5 6 V-Ups 6 Superman Raises 6 Box Step Ups 6 Empty Bar Strict Press -Then- 2 Mini Rounds* 5 Toes to Bar 5 Box Jump Overs 5 Shoulder to Overhead- Warm-Up Weight *Focus here is to establish smooth cycling on all movements as...

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