WOD – CrossFit Covalence

CrossFit – Sun, Apr 5

April 4, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Track Sunday Time Intervals (Distance) 5 Rounds for Max Distance 2 Minute Run 2 Minute WalkTry and match your distances with every run. Keep your pacing within 5-10″ of each other.

CrossFit – Sat, Apr 4

April 3, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 1:00 Bike 10 Bootstrappers 10 Banded Pull Aparts 10 Scap Push Ups 1:00 Bike 10 Wall Ball Squats 10 Banded Strict Press :10s Bottom of Push Up Hold 1:00 BIke 10 Wall Ball Thrusters 5 Push Up Negatives (3 sec lowerr) Get Fit Min 24 – 52...

CrossFit – Fri, Apr 3

April 2, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 2 Rounds Bike :30 easy- :20 Moderate- :10 Fast then 3 Rounds 7 RDLs 7 Banded Lat Pull Downs :20s Wall Facing Handstand Hold Start warming up your deadlift… Get Fit Min 20 – 32 AMRAP x 12 (AMRAP – Rounds and Reps) 4 Deadlift...

CrossFit – Thu, Apr 2

April 1, 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 AMRAP x 30 (AMRAP – Rounds and Reps) 1000m Row 24 DB Squats #50/35s 16...

CrossFit – Wed, Apr 1

March 31, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 3 Rounds for Quality 200m Run 10 Box Step Ups 10 Hang Muscle Clean 10 Strict Press Get Fit Min 20 – 35 2 Rounds for Time (Time) 400m Run 30 Box Jump Overs 24/20″ 15 Hang Clean and Jerk #155/105 15 Min CapThe Run and BJO...

CrossFit – Tue, Mar 31

March 30, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 2:00 Bike -Then 3 Rounds 10 Alt. Plank Ups 10 Bent Over Rows 10 Empty Bar Muscle Snatch Get Fit Min 20 – 35 For Time (Time) 50 Power Snatch #75/55 25 Strict HSPU 15 Ring Muscle Ups 15 Min CapAthletes who are used to hanging on...

CrossFit – Mon, Mar 30

March 29, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 2 Rounds: :30s Single Unders or Line Hops 4 Inchworm + Spiderman 8/side Deadbugs 16 Glute Bridges -Then 2 Rounds: 10 Crossover Single Unders 5 Tempo Empty Bar Back Squats (3 down, 3 in the bottom) :20s Hollow Hold Get Fit Min 20 – 55...

CrossFit – Sun, Mar 29

March 28, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Track Sunday Race Pace Training (Checkmark) 5 Sets of each 200m @ 30 seconds faster than Target Race Pace 400m @ 15 seconds faster than Target Race Pace 200m @ 30 seconds faster than Target Race Pace 2 minutes of rest between each runChoose a target time for a distance you...

CrossFit – Sat, Mar 28

March 27, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 2 Minute Row/Bike -Then AMRAP 5 10 DB Deadlifts 5 Air Squats with OH Rotation Reach 10 Beat Swings 5 Inchworm with Squat -Then- Warm up your pull up Get Fit Min 20 – 35 CF Games Quarterfinal Workout #2 (Time) Partition any way 80 Dumbbell Hang...

CrossFit – Fri, Mar 27

March 26, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 3 Rounds 1:00 Bike- Increase pace each round 8 Good Mornings 16 Single Leg V-Ups 4 Hamstring Walkouts Get Fit Min 20 – 35 For Max Reps (AMRAP – Reps) AMRAP 6 40/32 Calorie Bike then 7 Toes to Bar 7 Deadlift #185/135 Rest 3:00 AMRAP 6...

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