WOD – Page 4 – CrossFit Covalence

CrossFit – Wed, Jun 17

June 16, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 4 Rounds Bike (or other machine) :30 on / :30 off increase output each effort then 2 Rounds 10 Banded Pull Aparts :10 Handstand Hold or Shoulder Taps 3 Inchworms + Push Up Get Fit Min 24 – 52 7 Rounds (AMRAP – Reps) 1:00...

CrossFit – Tue, Jun 16

June 15, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 200m Run then 10 Kip Swings 10 Pull Ups 10 Air Squats then 5 Scap Pull Ups 5 Burpees 5 Russian Baby Makers Get Fit Min 20 – 32 For Time (Time) 21 – 15 – 9 Pull Ups Lateral Bar Burpees Overhead Squats #95/65...

CrossFit – Mon, Jun 15

June 14, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 2 Rounds 20 Lunge Steps 20 S-Leg V-Ups 10 Barbell RDL 10 Barbell Press Get Fit Min 20 – 34 3 Rounds for Time (Time ↓ Shorter is Better) 20 S-DB Box Step Overs 24/20″ #50/35 15 Toes To Bar 10 Clean & Jerk #115/75...

CrossFit – Sun, Jun 14

June 13, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Track Sunday For Time (Time ↓ Shorter is Better) 800m Run 2 Minute Rest 800m Run 2 Minute Rest 400m Run 1 Minute Rest 400m Run 1 Minute Rest 800m Run 2 Minute Rest 800m Run

CrossFit – Sat, Jun 13

June 12, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3:00 on Machine of Choice then 5 Rounds 5 Ring Rows 5 Push Ups Get Fit Min 25 – 50 25:00 Minute Clock – SOLO – For Time (Time ↓ Shorter is Better) 50 Pull Ups 50 Bench Press #115/85 35 Pull Ups 35 Bench...

CrossFit – Fri, Jun 12

June 11, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3 Rounds 100m Run 10 Jumping Squats 5 Burpees Get Fit Min 20 – 32 For Time (Time ↓ Shorter is Better) 27 – 21 – 15 – 9 Sumo DLHP #75/55 Thruster #75/55 12 Min CapThis really shouldn’t take 12 minutes if you’re scaling...

CrossFit – Thu, Jun 11

June 10, 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 2:00 Steady on Machine then 3 Rounds 30 Single Unders 10 Push Ups 10 KB Russian Swings Get...

CrossFit – Wed, Jun 10

June 9, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 2 Rounds 200m Run 15 Air Squats 5 Inchworms + Push Up Get Fit Min 27 – 52 5 Rounds for Time (Time ↓ Shorter is Better) 5 Front Squats #225/155 25 Wall Balls #20/14 200m Run 2:00 Rest 25 Min CapThese are intervals of...

CrossFit – Tue, Jun 9

June 8, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 200-200-200m Row 9-12-15 Burpees to 6″ target Get Fit Min 20 – 35 5 Rounds for Time (Time ↓ Shorter is Better) 15/12 Calorie Row 12 Burpees Over Rower 12 Chest to Bar Pull Ups 15 Min Cap-You need to average under 3:00 per round,...

CrossFit – Mon, Jun 8

June 7, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3 Rounds 100m Run 10 Hollow Rocks 10 DB Hang Snatch 10 Goblet Squats then Snatch warm up (coaches choice – PVC or Barbell) Get Fit Min 26 – 50 24 Minute Running Clock (Time ↓ Shorter is Better) 3 Rounds of: 25 Toes to...

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