WOD – CrossFit Covalence

CrossFit – Wed, Aug 26

August 25, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3:00 on Machine of Choice then AMRAP 4 5 Push Ups 5 Slow Barbell RDLs 5 Front Squat Get Strong Min 25 – 55 Linda’s Total (Weight) 10:00 to Establish a 1RM Deadlift 10:00 to Establish a 1RM Bench Press 10:00 to Establish a 1RM...

CrossFit – Tue, Aug 25

August 24, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 400m Run then 2 Rounds 12 Jumping Jacks 12 Lateral Box Step Ups/leg 12 Hollow Rocks Get Fit Min 20 – 35 AMRAP x 15 – Climb the Ladder! (AMRAP – Rounds & Reps) 10 S-DB Farmers Hold Box Step Overs 24/20″ w/ #50/35 200m...

CrossFit – Mon, Aug 24

August 23, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 12-9-6 Calorie Row Empty Bar Push Press Front Squat Get Fit Min 20 – 34 CrossFit Games Open 15.5 (Time) For Time: 27 Calorie Row 27 Thrusters, 95# / 65# 21 Calorie Row 21 Thrusters, 95# / 65# 15 Calorie Row 15 Thrusters, 95# /...

CrossFit – Sun, Aug 23

August 22, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Sunday Runday 800m Run (Time) Max Effort 800m Run 6 Rounds for Intensity (Distance) 800m Run Walking Rest same time it took to run the 800mSame workout as the 400m Runs but just a longer distance. Goal is to keep the pacing as close to your 400m pace as you can,...

CrossFit – Sat, Aug 22

August 21, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 4 Rounds :30 Bike :30 Burpee Broad Jumps :30 Rest Get Fit Min 25 – 50 5 Rounds for Max Rounds & Reps – SOLO (AMRAP – Rounds & Reps) 3:00 ON / 2:00 OFF 9 Burpee Pull Ups 12 DB Snatch #50/35 12/9 Calorie...

CrossFit – Fri, Aug 21

August 20, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3 Rounds 10 S-Leg V-Ups 10 Kang Squats 10 Empty Bar Strict Press Get Fit Min 20 – 32 3 Rounds for Time (Time) 20 T2B 10 Squat Cleans #185/135 12 Min CapThe simple strategy is TTB in 1-3 sets per round and singles on...

CrossFit – Thu, Aug 20

August 19, 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 50 Single Unders 15 Medball Front Squats Get Fit Min 22 – 52 E10MOM x 3 (3 Rounds...

CrossFit – Wed, Aug 19

August 18, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3 Rounds 100m Run 3 Inchworms + Push Up 10 Lunges Get Fit Min 20 – 40 For TIme (Time) 1 Mile Run 15 Wall Walks 400m Run 10 Wall Walks 20 Min CapThe majority of this workout is Running, try to be super focused...

CrossFit – Tue, Aug 18

August 17, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality Alternating Tabata Air Squats Ring Rows 8 Rounds (4/each movement) :20 on / :10 off Get Fit Min 22 – 34 AMRAP x 12 – Climb the Ladder! (AMRAP – Reps) 2 – 4 – 6 – 8 – 10..etc Bar Muscle Ups Front Squats...

CrossFit – Mon, Aug 17

August 16, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3:00 Slow Row – increasing Cal/hr each min then 3 Rounds 10 DB Good Morning 5 Up Downs 5 Push Ups Get Fit Min 20 – 36 3 Rounds for Time (Time) 30/24 Calorie Row 30 Alternating DB Snatches #50/35 15 Lateral Burpees Over DBs...

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