WOD – Page 4 – CrossFit Covalence

CrossFit – Sat, Aug 1

July 31, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3 Rounds 10 Lateral Hops over DB 10 Push Ups 10 S-DB RDLs Get Fit Min 16 – 36 Crossfit Games Open 21.2 RX (Ages 16-54) (Time) For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell...

CrossFit – Fri, Jul 31

July 30, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3 Rounds 30 Single Unders 10 V-Ups 10 Reverse Lunges Get Fit Min 20 – 34 4 Rounds for Time (Time) 50 Double Unders 15 Toes to Bar 10 Double DB/KB Lunge Steps #50/35s 14 Min CapThis workout is designed to cruise straight through. DU...

CrossFit – Thu, Jul 30

July 29, 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 8 Calorie Bike 8 Burpees to Target 6″ Get Fit Min 25 – 50 E5MOM x 5 (5...

CrossFit – Wed, Jul 29

July 28, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 4 Rounds :30 Row :30 Air Squat :30 Rest Get Fit Min 20 – 36 Running Clock (Time) 2 Rounds 12/9 Calorie Row 12 Thrusters #95/65 2:00 Rest 2 Rounds 12/9 Calorie Row 9 Thrusters #115/85 2:00 Rest 2 Rounds 12/9 Calorie Row 6 Thrusters...

CrossFit – Tue, Jul 28

July 27, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3 Rounds 200m Run 7 Kipping Pull Ups 7 Burpee Broad Jumps Get Fit Min 25 – 55 3 Rounds for Time (Time) 800m Run 10 Power Cleans #185/135 5 Rope Climbs 30 Min CapThe Run pace can be at a full on training pace,...

CrossFit – Mon, Jul 27

July 26, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 10 Scap Pull Ups 10 Knee Push Ups 10 PVC Pass Throughs then 3 Rounds 3 Strict Pull Ups 6 Push Ups 9 Empty Bar OHS w/ pause in bottom Get Fit Min 20 – 35 AMRAP x 15 (AMRAP – Rounds and Reps) 5...

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...

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