WOD – CrossFit Covalence

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...

CrossFit – Sun, Aug 16

August 15, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Sunday Runday 7 Rounds for Distance (Distance) 3 Minute RUN 3 Minute WalkWe are matching last week’s Work:Rest Ratio but just adding more time. We will slowly be building your running time each week until we hit close to the 30 minute mark. Once we get there, we will reset and...

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