WOD – Page 2 – CrossFit Covalence

CrossFit – Mon, Sep 28

September 27, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 2 Rounds 200m Run 10 Barbell RDLs 10 V- Ups 10 Kip Swings Get Fit Min 24 – 50 For Time (Time) 33 Toes to Bar 800m Run 27 Deadlift #225/155 400m Run 3:00 Rest 400m Run 27 Deadlift #225/155 800m Run 33 Toes to...

CrossFit – Sun, Sep 27

September 26, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Track Sunday 5 Rounds for Quality (Checkmark) 800m Run 800m Jog Rest as needed between roundsYour run should be a run, your jog should be a jog. They should be two distinctly different speeds. One challenging and unsustainable, the other you could do for 10-20 minutes. BUT Neither of them should...

CrossFit – Sat, Sep 26

September 25, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 400m Run then 3 Rounds 10 Push Ups 10 Overhead Squat w/ :01 Pause in Bottom Get Fit Min 25 – 50 E5MOM x 5 – SOLO (5 Rounds for time ↓ shorter is better) 15 Lateral Bar Burpees 12 Strict HSPU 9 Squat Snatch...

CrossFit – Fri, Sep 25

September 24, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3 Rounds 12 Air Squats 10 Muscle Cleans :10-:20 Ring Support Get Fit Min 22 – 36 Nasty Girls (Time) 3 Rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans, 135# / 95#An all time classic benchmark WOD. If you can...

CrossFit – Thu, Sep 24

September 23, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality Mini Dynamic WU: 25′ High Knees 25′ Butt Kicks 25′ Frankenstein Kicks 25′ Walking Lunges 25′ Bear Crawl 25′ Burpee Broad Jumps (or coaches choice of movements) then 2 Rounds 200m Row 40 Single Unders :15 HS Hold Get Fit Min 25 – 50 For...

CrossFit – Wed, Sep 23

September 22, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3 Rounds 100m Run 4 Inchworms + Push Up 8 Box Jumps Get Fit Min 20 – 36 4 Rounds for Time (AMRAP – Reps) 2 Min ON / 2 Min OFF 200m Run Max Burpee Box Jump Overs 24/20″Often times in workouts the Runs...

CrossFit – Tue, Sep 22

September 21, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3:00 Slow Bike Then Clean Barbell Warm Up (progression of coaches choice) Get Strong Min 20 – 50 E2MOM x 15 (30 min total) (Checkmark) 10/7 Calorie Bike 1 Power Clean-This is more of a lifting session than anything else. 15 Reps under some fatigue...

CrossFit – Mon, Sep 21

September 20, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 4 Rounds 5 Empty Bar Thrusters w/ pause in bottom and top 5 V-Ups 5 Push Ups Get Fit Min 20 – 30 5 Rounds for Time (Time) 9 Thrusters #95/65 6 T2B 9 HSPU 6 T2B 10 Min CapYou get 2 minutes or less...

CrossFit – Sun, Sep 20

September 19, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Track Sunday Max Effort 2 Miles (Checkmark) Sprint 1 Minute* Walk/Rest 2 Minutes *THIS MINUTE ONLY COUNTS TOWARDS YOUR DISTANCEThe walk/rest does not count towards your two miles. If you do this on a track it will be much easier to keep count but however you want is fine. The goal...

CrossFit – Sat, Sep 19

September 18, 2026SiteplicityWOD0

Announcements Customization Summer Send-Off! September 19th we will be having a group dinner at Agave and Rye then walking to the gym for a Customization party. Bring your own item and supplies to decorate. We will have a contest, judges and lots of fun prizes. CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality...

1 2 3 4 … 51

Category