WOD – Page 3 – CrossFit Covalence

CrossFit – Wed, Jan 14

January 13, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 For Quality 100m Run 6 Plank to Down Dog 6 Bootstrappers 12 Plank Jacks 100m Run 10 Air Squats 10 Strict Press + 10 OH Hold 10 Bent Over Row 100m Run 6 Wall Balls 3 Pull Up Negatives 6 Thrusters 12 HS Shoulder Taps...

CrossFit – Tue, Jan 13

January 12, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 Row :45 Easy / :15 Fast :30 Easy / :30 Fast :15 Easy / :45 Fast 2:00 Rest Tabata (12 total rounds) :20 on / :10 off RD1: Up Downs RD2: Jumps Over Rower RD3: Rope Hang or Bar Hang RD4: KB Russian Swings (warm-up Weight) Get...

CrossFit – Mon, Jan 12

January 11, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm-up Min 0-12 2:00 Bike Moderate Pace 10 Barbell Good Mornings :20 Back Rack Bottom Squat Hold :20 OH Hold 10 Scap Pull Ups 2 Rounds of… 7 Barbell Deadlifts 10 Kip Swings 7 1+1/4 Front Squats 7/arm Plank Ups Get Fit Min 22 – 37 3 Rounds for Time (Time)...

CrossFit – Sun, Jan 11

January 10, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Track Sunday 10 Rounds for Quality (and Speed) (Distance) 1 Minute Easy Jog 30″ Hard Sprint Walking rest. Rest as needed between rounds. Rest no more than 2 minutes.Record your total distance

CrossFit – Sat, Jan 10

January 9, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 Down and Back, full distance of gym… Shuttle Run Forward Shuttle Run Backpedal Straight Leg Bear Crawl Lateral Lunges Toe Walk Heel Walk Then Review Shuttle Run Efficiency Tips Get Fit Min 21 – 40 5 Rounds – SOLO (5 Rounds for reps) AMRAP x...

CrossFit – Fri, Jan 9

January 8, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 2:00 Bike Burgener C&J Warm Up Then 15” Hollow Hold on Rig 10 Kip Swings 10 Single Leg T2B Get Fit Min 20 – 27 CrossFit Games Open 13.4 (AMRAP – Reps) Complete AMRAP in 7 minutes of: 3 Clean and Jerk #135/95 3 Toes-To-Bar...

CrossFit – Thu, Jan 8

January 7, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 AMRAP x 8 10 S-DB KB Deadlifts – Left 25ft Farmers Carry 10 S-DB KB Deadlifts – Right 25 ft Farmers Carry 50 ft (D&B) Walking Lunges 10 Push Ups Get Fit Min 20 – 50 For Time (Time) Buy-In: 400m DB/KB Farmer Carry #50/35...

CrossFit – Wed, Jan 7

January 6, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 3 Rounds 250/200m Row 10 BB Good Mornings 10 Step Ups → Box Jumps (2x) Get Fit Min 20 – 35 Christine (Time) 3 rounds for time of: 500-m row 12 bodyweight deadlifts 21 box jumps, 20-in. boxClassic CrossFit Girl WOD today. Christine is rough...

CrossFit – Tue, Jan 6

January 5, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 TABATA Bike 20” ON / 10” OFF – 4 Rounds Then 3 Rounds 20 Single Unders 10/Side KB Goblet Lateral Walks 50’ KB Goblet Carry (25’ D&B) Get Fit Min 20 – 36 E4MOM x 4 (4 Rounds for time) 25/20 Calorie Bike 60 Double...

CrossFit – Mon, Jan 5

January 4, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 300m Run 2 Rounds 10 Tall Plank to Down Dog Reach Backs 5 Push Ups 10 Scap Pull Ups -Then- 2 Rounds 8 Samson Lunges 6 Burpee to Target 3 Negative Pull Ups Get Fit Min 20 – 35 For Time (Time) 400m Run 16 Burpee Chest...

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