Siteplicity – Page 7 – CrossFit Covalence

CrossFit – Thu, Oct 9

October 8, 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 20 – 50 AMRAP x 30 (AMRAP – Rounds and Reps) 30/24 Calorie Bike 30 S-DB Push Press...

CrossFit – Wed, Oct 8

October 7, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0 – 20 25/20 Cal Row- Focus on efficiency than 3 Rounds :15s Hollow Hold :15s Superman Hold 5/arm S-Arm Ring Rows- :02s negative ea rep Then at least 5-8 minutes of… Rope Climb Technique Get Fit Min 18 – 33 For Time* (Time) 100/80 Calorie Row 60...

CrossFit – Tue, Oct 7

October 6, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 Bike 1:00 Easy/:30s Moderate/:20s Hard then 2-3 Sets 25′ Straight Leg Bear Crawl 6/leg Single Leg DB RDL 6 DB Halo (alt. directions) Get Fit Min 20 – 32 3 Rounds for Time (Time) 20/15 Calorie Bike 20 Alternating DB Snatch #50/35 50′ HS Walk (25′ out...

CrossFit – Mon, Oct 6

October 5, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 2 Rounds 100m Run 10 Front Squats :20s Handstand Hold 100m Run 10 Muscle Clean and Push Press then Handstand Push Up Drills Get Fit Min 20 – 35 For Time (Time) 400m Run 20 Thrusters #95/65 20 Strict HSPU 400m Run 20 Clean and Jerk #135/95...

CrossFit – Sun, Oct 5

October 4, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Track Sunday Grunt Work (AMRAP – Rounds and Reps) AMRAPx20 400m Run 500m Row 1k Bike

CrossFit – Sat, Oct 4

October 3, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 200m Run then 4 Rounds: Tabata :20 on/:10 off Russian Swings (warm-up weight) KB Overhead Hold (switch arms half way) Wall Ball Cleans Get Fit Min 20 – 36 For Quality – SOLO (Time) In the Fewest Possible Sets: 100 KB Swings #53/35 100 Wall Balls #20/14...

CrossFit – Fri, Oct 3

October 2, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 3 Rounds: :45s Bike- Moderate Effort 5 RDLs 5 Muscle Cleans 5 Front Squats 5 Press in Split Get Fit Min 18 – 33 Every 2:30 x 6 (6 Rounds for time) 15/12 Calorie Echo Bike 10 Hang Power Cleans #145/100 The bike should be a bit...

CrossFit – Thu, Oct 2

October 1, 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 20 – 47 Metcon (Checkmark) Every 3:00 for 12:00 15/10 Calorie Row 10 KB Horn Curls #53/35 100′...

CrossFit – Wed, Oct 1

September 30, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 2:00 Bike increasing pace every :30s then 3 Rounds: 7 Kang Squats (every round) 7 Strict Press 7 Scap Pull Ups Rd 2: 7 Push Press and 7 Kip Swings Rd 3: 7 Thrusters and 3-4 Strict Pull Ups Get Strong Min 20 – 34...

CrossFit – Tue, Sep 30

September 29, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 2 Rounds 15 Calorie Row 20 Lateral Hops Over Rower then 2 Rounds 10 Push Ups 10 Alternating Jumping Split Squats Get Fit Min 20 – 40 AMRAP x 20 (AMRAP – Rounds and Reps) 150 Double Unders 50/40 Calorie Row 40 Push Ups 30 Front Rack...

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