WOD – Page 4 – CrossFit Covalence

CrossFit – Wed, Nov 12

November 11, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 400m Run Then Burgener Warm Up for Snatch Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead...

CrossFit – Tue, Nov 11

November 10, 2025SiteplicityWOD0

Announcements Skills Clinic Survey Gym Poll for Additional Skills Work! Check it out and leave me your feedback! Thank you! Best Time for Skills Clinic CrossFit Covalence – CrossFit Announcement Happy Veteran’s Day to all our gym members, coachs and our very own, Johnny! Warm Up Min 0-12 2:00 Bike then 3 Rounds :10 Bottom...

CrossFit – Mon, Nov 10

November 9, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 4 Rounds Tabata :20 on/ :10 off Bar Hops Muscle Cleans Wall Facing Handstand Hold Get Fit Min 20 – 32 AMRAP x 12 (AMRAP – Rounds and Reps) Climb the Ladder 1 Power Clean #155/105 10 Double Unders 1 Wall Walk Reps Increase… 2 PC /...

CrossFit – Sun, Nov 9

November 8, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Track Sunday 5 Minute Jog Then 10 Rounds Run 45 seconds Walk 15 seconds 5 Minute Jog

CrossFit – Sat, Nov 8

November 7, 2025SiteplicityWOD0

Announcements Skills Clinic Survey Gym Poll for Additional Skills Work! Check it out and leave me your feedback! Thank you! Best Time for Skills Clinic CrossFit Covalence – CrossFit Warm Up Min 0-12 200m Run then 2 Rounds 10 Empty Bar Glute Bridges 10 Empty Bar Bent Over Row 10 Kip Swings then 1 Round...

CrossFit – Fri, Nov 7

November 6, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 2:00 Slow Row Then 3 Rounds 4 Inchworm + Push Up 4 PVC Pass Through 4 PVC Muscle Snatch 4 PVC Overhead Squat Get Fit Min 18 – 30 3 Rounds for Time (Time) 30/24 Calorie Row 20 Double KB Squats #53/35 12 Minute Time CapThis is...

CrossFit – Thu, Nov 6

November 5, 2025SiteplicityWOD0

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 (AMRAP – Rounds and Reps) 1000m/800m Row 15 Burpees Over Rower 45...

CrossFit – Wed, Nov 5

November 4, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 Tabata :20 on / :10 off 3 Rounds each movement Bike (increase intensity on bike ea round) Line Hops Split Stance Lunge R Split Stance Lunge L Get Fit Min 20 – 38 1 Min ON / 1 Min OFF (Time) Complete… 60/48 Calorie Bike 150 Double...

CrossFit – Tue, Nov 4

November 3, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 2 Rounds: Bike :30 easy-:20 moderate-:10 hard then 3 Rounds 7 Kip Swings 7/arm Plank Ups 7 Good Mornings then continue to warm up HSPU and MU Get Fit Min 20 – 35 Interval “Nate” (AMRAP – Rounds and Reps) 4 Rounds AMRAP x 3 2 Muscle...

CrossFit – Mon, Nov 3

November 2, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Warm-up Min 0-12 R1: 100m Run, 8 Burpee Box Step Ups, :20s Front Squat Hold R2: 100m Run, 8 Box Jumps, 8 -1 1/4 Front Squats R3: 100m Run, 8 Burpee Box Jump Overs, 8 Front Squats at a light weight Get Fit Min 20 – 50 5 Rounds for Time...

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