WOD – Page 2 – CrossFit Covalence

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...

CrossFit – Tue, Feb 10

February 9, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 30/24 Calorie Bike -Then- AMRAP 6 8 Scap Pull Ups 8 Jump Squats 8 PVC Overhead Squats Get Fit Min 20 – 35 AMRAP x 15 (AMRAP – Rounds and Reps) 2 Rope Climbs 10/8 Calorie Bike 15 Wall Balls #20/14-You should be going for 5-8 rounds...

CrossFit – Mon, Feb 9

February 8, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 200m Run -Then- 3 Rounds 5 S-DB Sumo RDL 25′ Overhead DB Carry/ Arm :20 Hollow Hold 5 Box Step Overs Get Fit Min 20 – 50 E3MOM x 10 (10 Rounds for time) 16 Hang DB Snatch #50/35 15 V-Ups 14 S-DB Box Step...

CrossFit – Sun, Feb 8

February 7, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Track Sunday 2 Rounds for Time (Time) 800m Run 40 Air Squats 800m Run 40 Air Squats

CrossFit – Sat, Feb 7

February 6, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 100m Run 2 Rounds: 7 Hang Muscle Cleans 7 Up Downs 100m Run 2 Rounds: 7 Front Squats 14 Bar Hops 100m Run 2 Rounds 7 Hang Squat Cleans 7 Bar Facing Burpees Get Fit Min 20 – 32 E3MOM x 4 – SOLO (AMRAP – Reps)...

CrossFit – Fri, Feb 6

February 5, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 10 Box Step Ups 10 Kip Swings :20 Bottom of Squat Hold 10 Seated Box Tuck Jump 8-10 Kipping Pull Ups 10 Strict Press 8 Box Jump Over 8-10 Box or Ring Dips 10 Thrusters Get Fit Min 20 – 35 3 Rounds for Time...

CrossFit – Thu, Feb 5

February 4, 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) Get Fit Min 20 – 50 AMRAP x 30 – With a Partner!!! (AMRAP – Reps) 100 Calorie Bike 200 Walking...

CrossFit – Wed, Feb 4

February 3, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 400m Run Then 2 Rounds :20 Handstand Hold 5 Snatch High Pull 2 Rounds 5 Pike Press on Floor 5 Muscle Snatch 2 Rounds 5 Handstand Push Ups 5 Power Snatch Get Fit Min 20 – 30 AMRAP x 10: Climb the Ladder (AMRAP – Rounds and...

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