WOD – Page 2 – CrossFit Covalence

CrossFit – Sun, Aug 16

August 15, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Sunday Runday 7 Rounds for Distance (Distance) 3 Minute RUN 3 Minute WalkWe are matching last week’s Work:Rest Ratio but just adding more time. We will slowly be building your running time each week until we hit close to the 30 minute mark. Once we get there, we will reset and...

CrossFit – Sat, Aug 15

August 14, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 400m Run then 3 Rounds 10 RDL 10 Reverse Lunges Get Fit Min 25 – 53 Tillman (Time) 7 Rounds For Time 7 Deadlifts #315/205 200m Sprint 15 Pull Ups 45 Second Rest 30 Minute CapThis is an old-school “CrossFit Football” Hero WOD for Pat...

CrossFit – Fri, Aug 14

August 13, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3 Rounds 100m Run 10 Jumping Squats 10 Box Step Ups Get Fit Min 20 – 35 For Total Reps (AMRAP – Reps) Running Clock: 0:00-2:00 Max Burpee Box Jump Overs 24/20″ 2:00-4:00 Max Wall Balls #20/14 4:00-5:00 Rest 5:00-6:30 Max Burpee Box Jump Overs...

CrossFit – Thu, Aug 13

August 12, 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 1:00 Row :30 Hollow Hold :30 Reverse Lunges Get Fit Min 24 – 54 AMRAP x 30 (AMRAP...

CrossFit – Wed, Aug 12

August 11, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality AMRAP 4 6 Kip Swings or Ring Rows 6 Air Squats 6 Barbell Strict Press Get Fit Min 20 – 32 For Time (Time) 21 – 15 – 9 Thrusters #95/65 C2B Pull Ups 7 – 5 – 3 Deficit HSPU 3/2″ 12 Min CapWorkout...

CrossFit – Tue, Aug 11

August 10, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3 Rounds :20 Bike :20 Rest :20 Alternating S-Leg V-Ups :20 Rest :20 PVC (or empty bar) OHS :20 Rest Get Fit Min 25 – 55 E3MOM x 10 (10 Rounds for time ↓ shorter is better) 9/6 Calorie Echo Bike 6 Toes to Bar...

CrossFit – Mon, Aug 10

August 9, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3 Rounds 100m Run 8 Barbell Strict Press Get Fit Min 20 – 35 For Time (Time) 2 Rounds 10 Shoulder to OH #135/95 200m Run Straight into 2 Rounds 10 Shoulder to OH #155/105 200m Run Straight into 2 Rounds 10 Shoulder to OH...

CrossFit – Sun, Aug 9

August 8, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Sunday Runday 10 Rounds for Time (Distance) 1:1 Work to Rest Ratio 400m Sprints (or 1.5-2 minute sprints)This workout can be as tough as it gets or something you forget about before you get home. Make it the former. It all revolves around intensity and effort. Remember, these 400m sprints should...

CrossFit – Sat, Aug 8

August 7, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3 Rounds :30 Jump Rope Singles :30 Banded Good Mornings then 3 Rounds 20 Double Unders 5 Barbell Muscle Cleans Get Fit Min 20 – 40 E2MOM x ??? – SOLO (AMRAP – Rounds & Reps) Go until failure! 30 Double Unders 5 T&G Power...

CrossFit – Fri, Aug 7

August 6, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3 Rounds 2 Wall Walks into :10 HS Hold 10 Barbell Strict Press 5 OHS w/ :02 Pause in the bottom Get Fit Min 20 – 32 3 Rounds for Time (Time) 15 Thrusters #75/55 5 Wall Walks 15 Overhead Squats #75/55 5 Wall Walks...

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