CrossFit Covalence – CrossFit Warm Up For Quality 400m Run then 2 Rounds 10 Kip Swings / Pull Ups 10-15 Push-ups 15-20 Air Squats w/o vest Get Fit 15 – Finish Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor,...Read More
CrossFit Covalence – CrossFit Warm Up Min 0-12 2:00 Steady on any Machine then 2 Rounds 15 RDLs 50 Singles Unders Get Fit Min 20 – 32 For Time (Time) 60/50 Calorie Row or Ski 40 Deadlift #185/125 200 Double Unders 12 Min Cap-This is straight through, so you have to give the Row/Ski a...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 EMOM x 30 (AMRAP – Reps) 30″ ON, 30″ OFF Min 1: Max Burpees Min...Read More
CrossFit Covalence – CrossFit Warm Up Min 0-12 2 Rounds 10 Calorie Row 15 Air Squats :15 Dead Hang Get Fit Min 20 – 35 For Time (Time) 30/24 Calorie Row 30 Front Squats #95/65 5 Rope Climbs 20/16 Calorie Row 20 Front Squats #95/65 3 Rope Climbs 10/8 Calorie Row 10 Front Squats #95/65...Read More
CrossFit Covalence – CrossFit Warm Up Min 0-12 2 Rounds 8 Russian KB Swings 16 Mountain Climbers then 2 Rounds 8 American KB Swings 16 Sit Ups or V-Ups For Quality Min 20 – 38 AMRAP x 18 (AMRAP – Reps) Climb the Ladder 2 Unbroken KB Swings #53/35* 2 Unbroken Toes to Bar* 4/4,...Read More
CrossFit Covalence – CrossFit Warm Up Min 0-12 100m Run :15 Deadhang 100m Run 10 Kip Swings 100m Run 10 Kipping or Strict Pull Ups Get Fit Workout #1: Min 23 – 37 Workout #2: Min 49 – 54 5 Rounds for Max Reps (AMRAP – Reps) 200m Run 1 Max Set of “Pulling Gymnastics”*...Read More
CrossFit Covalence – CrossFit Warm Up Min 0 – 12 400m Run then 3 Rounds 6 Medball Cleans 2 Inchworms + Push Ups Get Fit Min 26 – 50 Running Clock – SOLO (4 Rounds for reps) 0:00-6:00 1000m Row Max Wall Balls #20/14 6:00-12:00 800m Run Max Box Jumps 24/20″ 12:00-18:00 1000m Row Max...Read More
CrossFit Covalence – CrossFit Warm Up Min 0 – 12 3:00 on Machine of Choice then 2 Rounds 10 Barbell RDLs 10 V-Ups Get Fit Min 20 – 38 EMOM x 18 (Checkmark) Min 1: 15/12 Calorie Bike Min 2: 12 Deadlift #185/125 Min 3: 12 Toes to Bar-The Bike Calories (or other machine) will...Read More
Announcements Murph 2025! Memorial Day Weekend, Saturday, May 24th Classes will be at 8:00 and 9:30am 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 –...Read More
