Siteplicity – Page 6 – CrossFit Covalence

CrossFit – Thu, May 28

May 27, 2026SiteplicityWOD0

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 3 Rounds :30 Bike :30 Single Unders :30 Inchworms (no push up) Get Fit Min 25 – 47 AMRAP x...

CrossFit – Wed, May 27

May 26, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 4 Rounds :30 on / :30 off Row for Distance Increase output each round then 2 Rounds 10 DB RDLs 10 Mountain Climbers 10 S-DB OH Press (both hands on heads of DB) 10 Mountain Climbers Get Fit Min 25 – 50 E5MOM x 5...

CrossFit – Tue, May 26

May 25, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 200m Run then 4 Rounds 5 Barbell Strict Press 5 Front Squats 10 Lateral Bar Hops Get Strong Min 18 – 28 Squat Clean Thruster (EMOM x 10 – 1 Rep) Complete these reps like a ladder – opening weight should be light enough to...

CrossFit – Mon, May 25

May 24, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit At Home Metcon For Max Reps (AMRAP – Reps) AMRAP x 3 / 2:00 Rest R1: V-Ups R2: Double Unders (or Jumping Jacks) R3: Farmers Carry (or Hold) R4: PlankCombine all reps/seconds for total score.

CrossFit – Sun, May 24

May 23, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Rest Day

CrossFit – Sat, May 23

May 22, 2026SiteplicityWOD0

Announcements **Murph Save the Date** May 23rd(Saturday) We will be doing the Hero WOD Murph! We will run our normal 8:30 and 9:30 classes, if those classes fill up I will be here at 7:30 for an early crew. Friends and family are welcome with notice. Sign up on Wodify Now! CrossFit Covalence – CrossFit...

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3:00 Steady on Machine of Choice then 2 Rounds 6 Lateral Squats 3/side 6 Kang Squats 6 Jumping Squats 1:00 Rest then Barbell Back Squat practice/skill Get Strong mIN 20 – 36 Back Squat (16 Minutes to establish a heavy single) This is essentially a...

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