WOD – Page 10 – CrossFit Covalence

CrossFit – Sun, Jul 19

July 18, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Track Sunday 12 Rounds for Max Distance (Distance) Run 3 minutes Walk 2 minutesKeeping the volume about the same but giving you more consistency. So with increased consistency should come increased pacing…enjoy! If you completed last Sunday’s as prescribed you would have run 4.5 miles. Your goal today is to run...

CrossFit – Sat, Jul 18

July 17, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3 Rounds 100m Run 5 Muscle Cleans 5 Barbell Strict Press 5 Burpees Get Fit Min 20 – 45 The Cuban Missile (Time) 25 S2OH 50 Push-Ups 25 Back Squats (from the ground) 50 Air Squats 25 Deadlift 50 Pull-Ups 200m Run 10 Burpees 200m...

CrossFit – Fri, Jul 17

July 16, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3:00 Steady Row then 2 Rounds 20 Alt S-Leg V-Ups 4 Inch Worms Get Fit Min 20 – 32 For Time (Time) 60/45 Calorie Row 30 Toes to Bar 15 Wall Walks 12 Min Cap-You need to think about setting yourself up for success on...

CrossFit – Thu, Jul 16

July 15, 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 9 Calorie Bike 12 Box Jumps 15 Air Squats Get Fit Min 20 – 55 For Time (Time)...

CrossFit – Wed, Jul 15

July 14, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3 Rounds 8 Good Mornings 16 Lateral Bar Hops 24 Mountain Climbers Get Fit Min 22 – 30 AMRAP x 8 (AMRAP – Rounds and Reps) 24 Double Unders 8 Deadlifts #185/135Both DU and DL sets should be unbroken throughout (excluding trips on the rope)....

CrossFit – Tue, Jul 14

July 13, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 4 Rounds 100m Run 5 Strict Pull Ups 5 Muscle Snatch 5 Hang Power Snatch Get Fit Min 26 – 50 Running Clock (AMRAP – Reps) AMRAP 4 200m Run 20 Chest to Bar Pull Ups Max Power Snatch #135/95 3:00 Rest AMRAP 6 400m...

CrossFit – Mon, Jul 13

July 12, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 5 Rounds :30 on / :30 off Row for Cals – Increase effort each interval then 2 Rounds 10 Kang Squats 5 Burpees Get Fit Min 20 – 32 For Time (Time) 21-15-9 Push Ups Calorie Row Sumo DLHP #95/65 12 Min CapThis should be...

CrossFit – Sun, Jul 12

July 11, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Track Sunday 60 Minutes (Distance) E5MOM x 12 Odd: 400m Run Even: 800m Run The 400m runs should take you well under 2:30 to finish, if not then the 800m needs to be dropped and just complete all rounds at 400m. Walk the remaining time between rounds.Building off last week’s, 60...

CrossFit – Sat, Jul 11

July 10, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 400m Run then 3 Rounds 10 RDLs 10 Kip Swings (R2 Pull Ups, R3 Push Ups) Get Fit Min 16 – 36 AMRAP x 20 – SOLO (AMRAP – Rounds and Reps) 1 Hang Power Clean #165/115 1 Front Squat 1 Shoulder to OH Rest...

CrossFit – Fri, Jul 10

July 9, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3 Rounds 100m Run 16 Lunge Steps :15 HS Hold Get Fit Min 25 – 50 5 Rounds for Max Distance (AMRAP – Reps) 2:30 ON / 2:30 OFF 20 DB Box Step Overs 50/35s 24/20″ Max Distance HS Walk in remaining timeThe Box Step...

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