WOD – Page 4 – CrossFit Covalence

CrossFit – Sun, Jul 26

July 25, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Track Sunday Max Distance (Distance) Two Options today depending on your endurance and motivation level… Option 1: E10MOM x 6: 1 Mile Run Walk remaining time Optio 2: Run 8 minutes Walk 2 minutesThese two options can also be interchangeable if you tire out in the later rounds. Option 1 should...

CrossFit – Sat, Jul 25

July 24, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3 Rounds 12/10 Calorie Row 10 Barbell RDLs (R2 Muscle Cleans, R3 Power Clean) 10 Barbell Strict Press (R2 Push Press, R3 Push Jerk) Get Fit Min 26 – 48 AMRAP x 22 – SOLO (AMRAP – Rounds and Reps) 10/8 Calorie Row 10 Power...

CrossFit – Fri, Jul 24

July 23, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 2 Rounds 10 DB Good Mornings 4 Inchworm + Push Up then 2 Rounds 10 DB Snatch 5 Lateral DB Burpees Get Fit Min 20 – 32 AMRAP x 12 (AMRAP – Rounds & Reps) 24 DB Hang Snatch #50/35 4 Burpee Muscle Ups 24/8,...

CrossFit – Thu, Jul 23

July 22, 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 3 Rounds 10 KB Taters 10 HS Shoulder Taps (or holds) Get Fit Min 25 – 30 2026 CF Games...

CrossFit – Wed, Jul 22

July 21, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 400m Run then 3 Rounds 10 Push Ups 10 Beat Swings 10 Reverse Lunge Steps Get Fit Min 20 – 32 2026 CF Games Age Group Workout 3 (Time) For Time 45 Pull Ups 20 Double DB Box Step Overs #50/35, 24/20″ 35 C2B 20...

CrossFit – Tue, Jul 21

July 20, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3:00 Steady on Bike (or other machine) 15 PVC Pass Throughs then 3 Rounds 5 BTN Barbell Press 5 OHS 5 Snatch Balance Get Fit Min 20 – 35 2026 CF Games Age Group Workout 2 (Time) 4 Rounds for Time 25 T2B 75 Double...

CrossFit – Mon, Jul 20

July 19, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3 Rounds 100m Run 8 Reverse Lunges 8 Push Ups 8 Air Squats Get Fit Min 18 – 38 2026 CF Games Age Group Workout 1 (Time) 3 Rounds for Time 600m Run 600m Run with Sandbag #50/25If we don’t have enough sandbags for the...

CrossFit – Sun, Jul 19

July 18, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Track Sunday 12 Rounds for Max Distance (Distance) Run 3 minutes Walk 2 minutesKeeping the volume about the same but giving you more consistency. So with increased consistency should come increased pacing…enjoy! If you completed last Sunday’s as prescribed you would have run 4.5 miles. Your goal today is to run...

CrossFit – Sat, Jul 18

July 17, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3 Rounds 100m Run 5 Muscle Cleans 5 Barbell Strict Press 5 Burpees Get Fit Min 20 – 45 The Cuban Missile (Time) 25 S2OH 50 Push-Ups 25 Back Squats (from the ground) 50 Air Squats 25 Deadlift 50 Pull-Ups 200m Run 10 Burpees 200m...

CrossFit – Fri, Jul 17

July 16, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3:00 Steady Row then 2 Rounds 20 Alt S-Leg V-Ups 4 Inch Worms Get Fit Min 20 – 32 For Time (Time) 60/45 Calorie Row 30 Toes to Bar 15 Wall Walks 12 Min Cap-You need to think about setting yourself up for success on...

1 2 3 4 5 6 … 47

Category