WOD – CrossFit Covalence

CrossFit – Thu, Oct 8

October 7, 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 5 Strict Pull Ups 6 Push Ups 7 Jumping Air Squats Get Strong Min 15 – 25 Weighted...

CrossFit – Wed, Oct 7

October 6, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3 Rounds :30 Lateral Shuffles over Barbell :30 V-Ups :30 Air Squats Get Fit Min 18 – 38 Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 toes-to-bars 24 double-unders 50-lb/35-lb...

CrossFit – Tue, Oct 6

October 5, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3 Rounds 10 Calorie Row 10 Empty Bar Strict Press 10 Good Mornings Get Fit Min 20 – 38 For Time (Time) 2 Rounds 15/12 Calorie Row 10 Push Press #135/95 15/12 Calorie Row 20 KB Swings #53/35 2:00 Rest For Time 30/24 Calorie Row...

CrossFit – Mon, Oct 5

October 4, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 400m Run then 10 RDLs 10 Muscle Cleans 10 Front Squats 5 High Hang Squat Clean 5 Low Hang Squat Cleans (complete 10 lateral bar hops between each movement) Get Fit Min 20 – 36 4 Rounds For Time (Time) 2026 CrossFit Games – Class...

CrossFit – Sun, Oct 4

October 3, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Track Sunday For Quality (Checkmark) 800m Run Rest 3-4 minutes 8 Rounds: 20-30 second Sprint 2 minute walking rest Finish with another 800m RunThe 800m Runs can be an easy jog for 4-5 minutes or so. Find a generally level space, probably 100-150m long. Should be able to sprint it and...

CrossFit – Sat, Oct 3

October 2, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 400m Run then 2 Rounds 10-12 PVC Pass throughs 10 Lateral Hops over PVC 5 Russian Baby Makers then Burgener Snatch Warm Up or other BB warm up of Coaches choosing Get Fit Min 16 – 36 E2MOM x 10 – SOLO (Weight) 200m Run...

CrossFit – Fri, Oct 2

October 1, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 2 Rounds 200m Run 20 Walking Lunge Steps 15 Jumping Jacks Get Fit Min 20 – 38 3 Rounds for Time (Time) 10 S-DB Alternating Devils Press #50/35 20 Alternating DB Snatch #50/35 30 S-DB Box Step Ups 24/20″ #50/35 60 Double Unders 2:00 Rest...

CrossFit – Thu, Oct 1

September 30, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality Mini Dynamic WU: 25′ High Knees 25′ Butt Kicks 25′ Frankenstein Kicks 25′ Walking Lunges 25′ Bear Crawl 25′ Burpee Broad Jumps (or coaches choice of movements) then 2 Rounds 20 Air Squats 20′ Inchworm + Push Ups Get Fit Min 28 – 50 AMRAP...

CrossFit – Wed, Sep 30

September 29, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 400m Run then 3 Rounds of “Cindy” 5 Pull Ups 10 Push Ups 15 Air Squats Get Fit Min 20 – 32 For Time (Time) 10 Burpees to Target 21 Chest to Bar Reps Decrease: 10/18, 10/15, 10/12, 10/9, 10/6, 10/3 12 Min Cap-Your Burpee...

CrossFit – Tue, Sep 29

September 28, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 2 Rounds 1:00 Row (R1 Slow / R2 Fast) 1:00 Rest 1:00 Kang Squat w/ Empty Barbell 1:00 Rest Get Strong Min 18 – 38 Running Clock (AMRAP – Reps) 4 Rounds of: 30″ Max Row for Calories 30″ Rest 30″ Max Back Squats @...

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