WOD – Page 10 – CrossFit Covalence

CrossFit – Tue, Dec 16

December 15, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 AMRAP 5 6 V-Ups 6 Superman Raises 6 Box Step Ups 6 Empty Bar Strict Press -Then- 2 Mini Rounds* 5 Toes to Bar 5 Box Jump Overs 5 Shoulder to Overhead- Warm-Up Weight *Focus here is to establish smooth cycling on all movements as...

CrossFit – Mon, Dec 15

December 14, 2025SiteplicityWOD0

Announcements Covalence Commited Club – Starts this December. Be sure to sign in and take 12 classes in the Month of December to earn a custom Covalence gift! You will not want to miss out. If you sign into Open Gym you MUST do the Workout of the Day. CrossFit Covalence – CrossFit Warm Up...

CrossFit – Sun, Dec 14

December 13, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Track Sunday 6 Rounds For Time 400m Run 2 Minute Walking Rest 400m Run (Time) Max Effort 400m RunRecord your slowest time here

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 200m Run Shoulder Y, T, W’s x 12 each- controlled :30s Wall Sit 10 Strict Press 100m Run :30 Wall Sit 5 Push Press w/ Pause in Dip 5 Push Jerk w/ Pause in Dip 100m Run 10 Push Jerk- Focus on smooth cycling Get...

CrossFit – Tue, Dec 9

December 8, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 2:00 Row *Use this row to find your workout pace, you should be able to get close to half the calories in this window. -Then- 2 Rounds: 8 Muscle Clean 8 Kipping Knee Raises 8 Wall Ball Thrusters -Then- 1 Round 6 Power Cleans- Warm-Up...

CrossFit – Mon, Dec 8

December 7, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 200m Run -Then- 2 x Through Loop Band Shoulder Warm-up* External Rotation and Hold Elbows 90/90 and Hold Full Press and Hold the back down Loop Band Squat Warm-up** Grab a light plate Squat to parallel and Hold Pulse Right knee to the outside 3 times Lower...

CrossFit – Sun, Dec 7

December 6, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Track Sunday 6 Rounds for Quality (Time) 20 “Jumping Exercise” 400m Run Rest 3 minutes between roundsRounds 1, 3, 5: 20 Jumping Air Squats Rounds 2, 4, 6: 20 Paratroopers

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