WOD – CrossFit Covalence

CrossFit – Sun, Mar 15

March 14, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Track Sunday AMRAP x 30 (AMRAP – Rounds and Reps) 800m Run 50 Walking Lunge Steps 25 Push UpsRunning will always be the focus for Sundays but want to keep you guessing with a few different formats. Legs are going to feel a little different after the lunges and after a...

CrossFit – Sat, Mar 14

March 13, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 Tabata :20 ON / :10 OFF (4 Rounds each) 1. Row-0:10s off will just be a recovery row -Increase pace each round 2. Dead Hang- Active Bar Hang-Scap Pull Ups L-Sit Tuck Hold 3. Ring Rows 4. Tuck Ups Get Fit Min 20 – 50 AMRAP x...

CrossFit – Fri, Mar 13

March 12, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit CrossFit Open! 26.3!!! CrossFit Games Open 26.3 RX’d: (Ages 16-54) (Time) For Time: 2 Rounds of: 12 burpees over the bar 12 cleans, weight 1 12 burpees over the bar 12 thrusters, weight 1 2 rounds of: 12 burpees over the bar 12 cleans, weight 2 12 burpees over the bar...

CrossFit – Thu, Mar 12

March 11, 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 4 Rounds for Max Reps (4 Rounds for time) 6:00 ON / 2:00...

CrossFit – Wed, Mar 11

March 10, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 2:00 Machine of Choice -Then3 Rounds 3 Inchworm + 10 Shoulder Taps 10 Banded Pull Aparts 10/side Banded Lateral Walks Get Fit Min 20 – 30 AMRAP x 10 (AMRAP – Rounds and Reps) 60 Double Unders 20 Wall Balls #20/14 3 Thrusters #155/10510 minutes is a...

CrossFit – Tue, Mar 10

March 9, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 400m Run -Then3 Rounds 4 Inchworm to Spiderman 6 KB Deadlift (KB to heels) 6 Ring Rows Get Fit Min 16 – 56 Eva (Time) 5 rounds for time: Run 800 meters 30 Kettlebell swing, 70# / 53# 30 Pull-ups40 Minute Time Cap for Class...

CrossFit – Mon, Mar 9

March 8, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3 Rounds 1:00 Bike :30 Hollow Bar Hang 8 Empty Bar Muscle Cleans Get Fit Min 20 – 32 6 Rounds for Max Reps (AMRAP – Reps) 1:00 ON / 1:00 OFF 12 Toes to Bar Max Burpees to TargetEach round open up with 12...

CrossFit – Sun, Mar 8

March 7, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Track Sunday 6 Rounds for Max Distance (Distance) 1 Minute Easy Jog 1 Minute 90% Effort Sprint/Run 1 Minute Easy Jog 2 Minutes Recovery WalkEverything is aimed for the high effort and intensity of the 1 minute sprint. The easy jogs minute before and after are there to give you an...

CrossFit – Sat, Mar 7

March 6, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 3 Rounds for Quality 7/5 Calorie Bike 7 Empty Bar Hang Power Cleans 7 Kipping Pull Ups Get Fit Min 18 – 35 AMRAPs – SOLO (AMRAP – Reps) AMRAP x 6 18 Hang Power Cleans #165/115 18/12 Calorie Echo Bike Max Bar Muscle Ups 1:00 Rest...

CrossFit – Fri, Mar 6

March 5, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit CrossFit Open! 26.2!!! CrossFit Games Open 26.2 RX’d: (Ages 16-54) (Time) For Time: 80-foot dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 pull-ups 80-foot dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 chest-to-bar pull-ups 80-foot dumbbell overhead walking lunge 20 alternating dumbbell snatches 20 muscle-ups Time cap: 15 minutes...

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