WOD – Page 19 – CrossFit Covalence

CrossFit – Fri, Feb 20

February 19, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3 Sets 6 Light DB Tempo Goblet Squats 6 Bar Facing Burpees (focus on efficiency) 6 Tall Cleans (Speed under the Bar) For Quality Min 20 – 29 EMOM x 9 (3 Rounds) (Checkmark) Min 1: 20-30″ Ring Support Hold Min 2: 4-8 Strict or...

CrossFit – Thu, Feb 19

February 18, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 50 ft Across Gym Warm Up Walking Lunges with Torso Twist Reverse Lunges with OH Reach Inchworms Burpee Broad Jumps Lateral Shuffling High Knees Butt Kickers -Then- 3 Rounds 10 Kip Swings 5 Burpees 10 Jump Squats AMRAP x30 AMRAP x 30 (AMRAP – Rounds...

CrossFit – Wed, Feb 18

February 17, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 2 Minute Bike -Then- 2 Rounds 50 ft Bear Crawls Forward/ Backwards* 20″ DB Goblet Squat Hold 10 DB Push Press, each side 10 Hops Over DB *Switch directions each lap Get Fit Min 20 – 32 3 Rounds for Max Reps (AMRAP – Reps) EMOM x...

CrossFit – Tue, Feb 17

February 16, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 2:00 Bike -Then- AMRAP 6 :20s Handstand Hold 6 RDLs 6 Hang Muscle Cleans 6 Behind the Neck Snatch Grip Push Press Get Fit Min 20 – 32 AMRAP x 12 (AMRAP – Rounds and Reps) 12 Deadlift #115/85 6 Handstand Push Ups 8 Power Cleans #115/85...

CrossFit – Mon, Feb 16

February 15, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 3 Rounds 4 Shuttle Runs (Backpedal on the way back) 10 Banded Tricep Extensions 10 KB Deadlifts (aim to place KB by heels) Get Fit Min 20 – 34 For Time (Time) 50 Shoulder to Overhead #135/95 25 Shuttle Runs 100 KB Swings #53/35 14 Minute CapThis...

CrossFit – Sun, Feb 15

February 14, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Track Sunday 10 Rounds for TIme (Distance) 2 Minute Jog 1 Minute WalkJogging pace should vary from round to round. Test your speeds and see what you find is sustainable and what isn’t. Enter your total distance covered. P.S. I do this frequently and if you push yourself its a great...

CrossFit – Sat, Feb 14

February 13, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 2 Rounds RD1: 25′ Lunge and Reach RD2: 10 Cossack Lunges RD3: 20 Jumping Lunges + 8 Up Downs RD1: 5 Strict Pull Ups RD2: 10 Push Ups RD3: 5 Hips to Bar Get Fit Min 20 – 36 AMRAP x 16 – SOLO (AMRAP – Rounds...

CrossFit – Fri, Feb 13

February 12, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 Tabata :20 on / :10 off 3 Rounds RD1: Single Unders RD2: High Jump Singles – RD3: Double Unders 2 Rounds 10 DB Swing R 10 DB Strict Press R 10 DB Swing L 10 DB Strict Press L Get Fit Min 18 – 30 5 Rounds...

CrossFit – Thu, Feb 12

February 11, 2026SiteplicityWOD0

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) E6MOM x 4 (4 Rounds for time) 25/18 Cal Echo Bike 10 Front Squats 95/65 25Ft Front Rack Walking Lunge1st round...

CrossFit – Wed, Feb 11

February 10, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 Row :45 Easy – :15 Hard :30 Easy – :30 Hard :15 Easy – :45 Hard -Then- 3 Rounds 10 ‘Y’ Raises (2.5# plates) 10 Face Pulls 5 Inch Worms into extended Plank Get Fit Min 20 – 34 2 Rounds for Time (Time) 500m/450m...

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