WOD – Page 15 – CrossFit Covalence

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

CrossFit – Sat, Dec 6

December 5, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 6 Cat Cows 6/side Squat Hold Rotations :30/arm Bottoms Up KB Hold -Then- AMRAP 6 1:00 Row- Increasing efforts each round 4 KB Taters 4/arm KB Press 4 V-Ups Get Strong Min 20 – 30 Thruster (EMOM x 10 – 1 Rep) Build ladder style....

CrossFit – Fri, Dec 5

December 4, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 200m Run -Then- 1 Round 20 Glute Bridges 15 Scap Pull Ups 1 Round: 15 RDLs 10 Kip Swings 2 Rounds 7 Deadlifts- Warm-up weight 7 Kipping Pull Ups -Then continue building to working weight for Deadlift Get Fit Min 22 – 34 AMRAP x...

CrossFit – Thu, Dec 4

December 3, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 Dynamic WU: 25′ Walking Lunges 25′ High Knees 25′ Inch Worms 25′ Butt Kicks 25′ Duck Walks 25′ Burpee Broad Jumps (or coaches choice of movements) Get Fit Min 20 – 52 5 Rounds for Time (Time) 15 S-DB Box Step Ups 24/20″ #50/35 500m Row 15...

CrossFit – Wed, Dec 3

December 2, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 30 Jump Rope :30 Snatch Grip RDLs :30 Jump Rope :30 BTN Snatch Grip PP :30 Jump Rope 10 Muscle Snatch 8 Snatch Balance to Power* *Focus on footwork (NO STARFISH) 6 Power Snatch Get Fit Min 20 – 33 AMRAPs!!! (AMRAP – Reps) AMRAP...

CrossFit – Tue, Dec 2

December 1, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 400m Run Then TABATA 3 Rounds 20 sec ON / 10 sec OFF Flow… Rd 1: Plank Frog Jumps, Strict Press, Bar Hops Rd 2: Up Downs, Push Press, Bar Hops Rd 3: Burpees, Push Jerks, Bar Hops Get Fit Min 23 – 53 30...

CrossFit – Mon, Dec 1

November 30, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 3 Rounds 30” ON / 10” OFF Echo Bike Calories Banded Shoulder Warm Up 15-20 Reps of each Around the World Pull Aparts Diagonal Pull Aparts (both directions) Elbows at Side ER Pull Aparts Behind the Neck Presses Then… 2 Rounds 7 Strict Press 7...

CrossFit – Sun, Nov 30

November 29, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Track Sunday AMRAP x 30 – For Max Distance (Distance) 3 Minute Run/Jog 1 Minute Sprint 2 Minute WalkEasy pace for the 3 minutes then give it all you got for that one minute. The two minute walking rest should feel like a blink.

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