Siteplicity – Page 8 – CrossFit Covalence

CrossFit – Fri, May 8

May 7, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 10 Shoulder Circles in each direction 15 Banded Pass Throughs 50′ Bear Crawl 15 Banded Pull Aparts 10 Empty Bar Strict Press 50′ Bear Crawl then Split Jerk Technique work Get Strong Min 20 – 34 Split Jerk (E2MOM x 7 – 2 Reps) This...

CrossFit – Thu, May 7

May 6, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-15 For Quality Mini Dynamic WU: 25′ High Knees 25′ Butt Kicks 25′ Frankenstein Kicks 25′ Duck Walks 25′ Burpee Broad Jumps (or coaches choice of movements) then 2 Rounds 200m Run 10 Ring Rows 5 Inchworm + Push Ups 10 Jumping Squats Get Fit Min 20 –...

CrossFit – Wed, May 6

May 5, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 2:00 Row or 400m Run then 2 Rounds 8 RDLs 8 Hang Muscle Clean 2 (:05) HS Hold into slow negative Get Fit Min 22 – 38 For Time (Time) 60/48 Calorie Row then 8 Rounds 6 Hang Power Clean #135/95 6 Strict HSPU 16...

CrossFit – Tue, May 5

May 4, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 4 Rounds 100m Run Burpees (12-9-6-3) then Bench Press Warm Up Get Fit Min 20 – 45 E5MOM x 5 (Time) 400m Run 10 Toes to Bar 10 Bench PressYou have two goals in this workout, the first being negative splits on the 400m Runs...

CrossFit – Mon, May 4

May 3, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3 Rounds :30 Single Unders :30 Kang Squats :30 Reverse Lunges then Pistol Progressions Get Fit Min 20 – 35 For Time (Time) 150-100-50 Double Unders 30-20-10 KB Swings 53/35 30-20-10 Alternating Pistols 15 Min CapWorkout Flow: 150 Double Unders 30 KB Swings 30 Pistols...

CrossFit – Sun, May 3

May 2, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Track Sunday Derby Weekend Running!!! 6 Rounds For Speed (Checkmark) 2 Minutes of Running 4 Minutes Walking RestSince we just had the Fastest Two Minutes in Sports yesterday, lets see how fast we can go! Use all six rounds to gradually build up your speed. Your first round should be your...

CrossFit – Sat, May 2

May 1, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 3:00 Steady Bike/Row then 2 Rounds 10 Air Squats 10 Kip Swings 10 Push Ups then Barbell Warm Up of choice into building to moderate Clean Complex Get Fit Min 26 – 50 6 Rounds – SOLO (Calories) 3:00 ON 1:00 OFF 1 Clean Complex* 6 Ring...

CrossFit – Fri, May 1

April 30, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 3 Rounds 100m Jog (or 10 Shuttles 15′ down and back) 8 Muscle Snatch 12 Lateral Bar Hops 16 Plank Shoulder Taps Get Fit Min 20 – 32 AMRAP x 12 (AMRAP – Rounds and Reps) 8 Power Snatch #135/95 12 Box Jump Overs 24/20″ 30′ HS...

CrossFit – Thu, Apr 30

April 29, 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) Get Fit Min 20 – 50 EMOM x 30 (AMRAP – Rounds) 1. Burpees Over Rower 2. Calorie Row 3. Alternating...

CrossFit – Wed, Apr 29

April 28, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 30/24 Calorie Bike 4/side 90/90 Hip Switches 8 Dynamic Adductor Like this video? :20 sec Dead Hang Squat Warm-Up 3 Rounds with a Mini Band :10s Bottom Squat Hold Hold at Parallel + 10 Pulses (knees pushing out) 5 Air Squats Rest :30 Get Strong Min 18...

1 … 6 7 8 9 10 … 44

By