WOD – CrossFit Covalence

CrossFit – Thu, Jul 16

July 15, 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 9 Calorie Bike 12 Box Jumps 15 Air Squats Get Fit Min 20 – 55 For Time (Time)...

CrossFit – Wed, Jul 15

July 14, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3 Rounds 8 Good Mornings 16 Lateral Bar Hops 24 Mountain Climbers Get Fit Min 22 – 30 AMRAP x 8 (AMRAP – Rounds and Reps) 24 Double Unders 8 Deadlifts #185/135Both DU and DL sets should be unbroken throughout (excluding trips on the rope)....

CrossFit – Tue, Jul 14

July 13, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 4 Rounds 100m Run 5 Strict Pull Ups 5 Muscle Snatch 5 Hang Power Snatch Get Fit Min 26 – 50 Running Clock (AMRAP – Reps) AMRAP 4 200m Run 20 Chest to Bar Pull Ups Max Power Snatch #135/95 3:00 Rest AMRAP 6 400m...

CrossFit – Mon, Jul 13

July 12, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 5 Rounds :30 on / :30 off Row for Cals – Increase effort each interval then 2 Rounds 10 Kang Squats 5 Burpees Get Fit Min 20 – 32 For Time (Time) 21-15-9 Push Ups Calorie Row Sumo DLHP #95/65 12 Min CapThis should be...

CrossFit – Sun, Jul 12

July 11, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Track Sunday 60 Minutes (Distance) E5MOM x 12 Odd: 400m Run Even: 800m Run The 400m runs should take you well under 2:30 to finish, if not then the 800m needs to be dropped and just complete all rounds at 400m. Walk the remaining time between rounds.Building off last week’s, 60...

CrossFit – Sat, Jul 11

July 10, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 400m Run then 3 Rounds 10 RDLs 10 Kip Swings (R2 Pull Ups, R3 Push Ups) Get Fit Min 16 – 36 AMRAP x 20 – SOLO (AMRAP – Rounds and Reps) 1 Hang Power Clean #165/115 1 Front Squat 1 Shoulder to OH Rest...

CrossFit – Fri, Jul 10

July 9, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3 Rounds 100m Run 16 Lunge Steps :15 HS Hold Get Fit Min 25 – 50 5 Rounds for Max Distance (AMRAP – Reps) 2:30 ON / 2:30 OFF 20 DB Box Step Overs 50/35s 24/20″ Max Distance HS Walk in remaining timeThe Box Step...

CrossFit – Thu, Jul 9

July 8, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 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) Get Fit Min 20 – 40 AMRAP x 20 (AMRAP – Rounds and Reps) 100m Run 10 Air Squats 5 Burpees...

CrossFit – Wed, Jul 8

July 7, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 200m Run then 3 Rounds 20 Lateral Bar Hops 10 PVC (or empty bar) OHS 10 Kip Swings Get Fit Min 22 – 32 For Time (Time) 200 Double Unders 30 Overhead Squats #135/95 60 Pull Ups 10 Min CapFor the higher level athletes in...

CrossFit – Tue, Jul 7

July 6, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 2 Rounds 16 Lateral Box Step Ups (8/side) 16 Knee Push Ups (add tempo on the way down) 8 KB RDLs (slow) Get Fit Min 20 – 30 AMRAP x 10 (AMRAP – Reps) 20 Clean & Jerk #185/135 800m Run Max Clean & Jerk...

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