WOD – CrossFit Covalence

CrossFit – Mon, May 25

May 24, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit At Home Metcon For Max Reps (AMRAP – Reps) AMRAP x 3 / 2:00 Rest R1: V-Ups R2: Double Unders (or Jumping Jacks) R3: Farmers Carry (or Hold) R4: PlankCombine all reps/seconds for total score.

CrossFit – Sun, May 24

May 23, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Rest Day

CrossFit – Sat, May 23

May 22, 2026SiteplicityWOD0

Announcements **Murph Save the Date** May 23rd(Saturday) We will be doing the Hero WOD Murph! We will run our normal 8:30 and 9:30 classes, if those classes fill up I will be here at 7:30 for an early crew. Friends and family are welcome with notice. Sign up on Wodify Now! CrossFit Covalence – CrossFit...

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3:00 Steady on Machine of Choice then 2 Rounds 6 Lateral Squats 3/side 6 Kang Squats 6 Jumping Squats 1:00 Rest then Barbell Back Squat practice/skill Get Strong mIN 20 – 36 Back Squat (16 Minutes to establish a heavy single) This is essentially a...

CrossFit – Mon, May 18

May 17, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 400m Run then 3-6-9-12 Barbell Strict Press Air Squats Lateral Bar Hops Get Strong Min 20 – 32 Strict Press (E2MOM x 6 – 3 Reps) Build weight across sets. Focus on bar path and really opening up that OH position – which will help...

CrossFit – Sun, May 17

May 16, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Track Sunday Hill Sprints (Checkmark) 10 Rounds Sprint Up the HIll Walk (or roll) down for restFind a hill (Cherokee Park Hill comes to mind) or even a slightly inclined area and get to sprinting. We are building our top speed and capacity this month so lets get after it!

CrossFit – Sat, May 16

May 15, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 2 Rounds 1:00 Single Unders :30 Dead Hang :30 PVC OHS w/ :01 Pause in Bottom then 2 Rounds 10 Kip Swings 10 Russian KB Swings Get Fit Min 20 – 45 For Time – Regionals 11.4 – SOLO (Time) 100 Pull Ups 100 KB...

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