WOD – Page 5 – CrossFit Covalence

CrossFit – Sat, Feb 28

February 27, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3 Rounds :30 on / :30 off Handstand Hold Box Step Overs Glute Bridge Marches Lying PVC Raises Get Fit Min 20 – 32 3 Rounds for Time – SOLO (Time) 8 Wall Walks 24 Box Jump Overs 24/20″ 12 Min Cap-This is mostly about...

CrossFit – Fri, Feb 27

February 26, 2026SiteplicityWOD0

Announcements The 2026 CrossFit Open starts Friday (workout to be announced 2/26 @3PM) Sign up at The 2026 CrossFit Games and complete/submit your score each week to receive a sticker and a free Covalence 2026 Open shirt! Deadline to register and submit your 26.1 score to receive your sticker and shirt is 3/2 @8PM 26.1...

CrossFit – Thu, Feb 26

February 25, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 2 Min Bike/Row -Then- 50 ft Walking Lunges w/ Torso Twist 50 ft Walking Lunges with OH Reach 50 ft S-KB Farmers Carry (50ft each side) 50 ft S-KB Front Rack Walk R&L 50 ft S-KB OH Walk R&L 15 KB Goblet Squats Get Fit Min 20...

CrossFit – Wed, Feb 25

February 24, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 3:00 Bike -Then- AMRAP 5 4 Inchworm + Push Up 8 PVC Pass Throughs 8 PVC Overhead Squats Get Fit Min 20 – 32 For Time (Time) 24 – 18 – 12 – 6 Lateral Bar Burpees Overhead Squats #135/95 12 Min Cap-Keep the Burpees smooth and...

CrossFit – Tue, Feb 24

February 23, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3 Rounds 3/leg Spider-man Lunges 10 Prisoner Good Mornings 10 Banded Scap Push Ups Get Strong Min 20 – 32 Front Squat (E2MOM x 6 – 5 Reps) Start with a weight that allows you to increase slightly each set, finishing at a 5RM for...

CrossFit – Mon, Feb 23

February 22, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3 Rounds 200m Row 8 Jumps Over Rower 10 Banded Strict Press Get Fit Min 18 – 36 E6MOM x 3 (3 Rounds for time) 500/450m Row 60 Double Unders 15 Shoulder to Overhead #155/105 250/200m Row 40 Double Unders 10 Shoulder to OverheadThe point...

CrossFit – Sun, Feb 22

February 21, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Track Sunday Run: 400-800-1600-800-400 Rest 4 minutes between each run 400m Run (Time) Max Effort 400m Run 800m Run (Time) Max Effort 800m Run 1-Mile Run (Time) Max Effort 1-Mile Run 800m Run (Time) Max Effort 800m Run 400m Run (Time) Max Effort 400m Run

CrossFit – Sat, Feb 21

February 20, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 300m Run Dynamic WU: 25′ Spider-man Lunges w/ Rotation 25′ Inch Worms + Push Up 25′ Straight Leg Bear Crawl 25′ High Knees 25′ Butt Kicks 25′ Broad Jumps (or coaches choice of movements) -Then- Burgener Warm-Up for Snatch Get Fit Min 16 – 34 AMRAP x...

CrossFit – Fri, Feb 20

February 19, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3 Sets 6 Light DB Tempo Goblet Squats 6 Bar Facing Burpees (focus on efficiency) 6 Tall Cleans (Speed under the Bar) For Quality Min 20 – 29 EMOM x 9 (3 Rounds) (Checkmark) Min 1: 20-30″ Ring Support Hold Min 2: 4-8 Strict or...

CrossFit – Thu, Feb 19

February 18, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 50 ft Across Gym Warm Up Walking Lunges with Torso Twist Reverse Lunges with OH Reach Inchworms Burpee Broad Jumps Lateral Shuffling High Knees Butt Kickers -Then- 3 Rounds 10 Kip Swings 5 Burpees 10 Jump Squats AMRAP x30 AMRAP x 30 (AMRAP – Rounds...

1 … 3 4 5 6 7 … 34

Category