WOD – Page 5 – CrossFit Covalence

CrossFit – Mon, Mar 23

March 22, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 1:30 Bike – increase pace every :30s 3 Rounds 8 Up Downs over Line 8/6 Hand Release Push Ups 8 Banded Straight Arm Pushdowns Get Fit Min 20 – 32 3 Rounds for Time (Time) 24 Box Jump Overs 24/20″ 16/12 Calorie Echo Bike 8 Bar Muscle...

CrossFit – Sun, Mar 22

March 21, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Track Sunday 10k Run (Time) Max Effort 10k RunRunning Split Options Option 1 Run 2 minutes Walk 1 minute Option 2 Run 4 minutes Walk 1 minute Option 3 Run 6 minutes Walk 2 minutes

CrossFit – Sat, Mar 21

March 20, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 For Quality 3 Rounds: 100m Run 10 Scap Pull Ups 10 Sit Ups 10 Strict Press AMRAP x 18 – SOLO (AMRAP – Rounds and Reps) 200m Run 8 Push Jerks #155/105 20 Toes to BarStay aggressive on the Barbell today, Should be able to...

CrossFit – Fri, Mar 20

March 19, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 2:00 Bike -Then 6 90/90 Hip Switches 6/side Spiderman Hold with Rotations :20s/side Pigeon -Then 3 Rounds :45s Wall Sit into 8 Air Squats Get Fit Min 17 – 26 AMRAP x 9 (AMRAP – Reps) 50/40 Calorie Row 40 Kettlebell Swings #53/35 30 Alternating Pistols Max...

CrossFit – Thu, Mar 19

March 18, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 Dynamic W 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 16 – 44 AMRAP x 5 (AMRAP – Rounds and Reps) AMRAP x 4 2:00 Rest...

CrossFit – Wed, Mar 18

March 17, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 :20 Bike Legs Only :20 Bike Arms Only 1:00 Bike- increasing pace every :20s -Then 3 Rounds 7 Ring Rows 7 Kip Swings 7 Kettlebell Swings (warm-up weight Get Fit Min 20 – 36 For Time (Time) 8 – 16 – 24 – 32 –...

CrossFit – Tue, Mar 17

March 16, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 2:00 Bike 3 Rounds :20s Forearm Plank 6 Pogo Burpees Over Line 6 Tall Cleans Get Strong Min 20 – 38 Bench Press (18 minutes to complete: 5 – 4- 3 – 2 – 1 – 1 – 1) Kicking off class with a good ole’ Bench...

CrossFit – Mon, Mar 16

March 15, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 2 Rounds 25′ Flat Back Bear Crawl 10 Banded Good Mornings 25′ Flat Back Backwards Bear Crawl 10 Banded Deadlifts -Then 200m Run Warm-Up Deadlift to starting weight for the 5RM Get Fit Min 22 – 52 30 Minute Running Clock (Time) 1000m – 800m...

CrossFit – Sun, Mar 15

March 14, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Track Sunday AMRAP x 30 (AMRAP – Rounds and Reps) 800m Run 50 Walking Lunge Steps 25 Push UpsRunning will always be the focus for Sundays but want to keep you guessing with a few different formats. Legs are going to feel a little different after the lunges and after a...

CrossFit – Sat, Mar 14

March 13, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 Tabata :20 ON / :10 OFF (4 Rounds each) 1. Row-0:10s off will just be a recovery row -Increase pace each round 2. Dead Hang- Active Bar Hang-Scap Pull Ups L-Sit Tuck Hold 3. Ring Rows 4. Tuck Ups Get Fit Min 20 – 50 AMRAP x...

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