CrossFit Covalence – CrossFit Warm Up Min 0 – 12 2 Rounds 200m Run 16 S-Leg V-Ups 50 Single Under or Skips Get Fit Min 20 – 35 3 Rounds for Time (Time) 400m Run 21 T2B 100 Double Unders 15 Minute CapBodyweight only in the workout today, that means you have the ability to...Read More

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 3 Rounds 5 Burpees 10 RDLs 10 Kip Swings Get Fit Min 20 – 34 For Time (Time) 20 Burpee Box Jump Overs 24/20″ 10 Deadlift #225/155 5 Bar Muscle Ups 20 Deadlift 10 Bar Muscle Ups 30 Deadlift 15 Bar Muscle Ups 20 Burpee...Read More

CrossFit Covalence – CrossFit Track Sunday Working on our speed and seeing how hard we can push and still maintain our output. 200m Run (Time) 6 Sets Set 1: moderate speed, conversation pace. Sets 2-4: increase your speed each set, reducing your time by 5 seconds each time to find your top sustainable speed. Sets...Read More

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 21 – 15 – 9 (Steady) Calories on Machine Air Squats Push Ups / Pike Push Ups / HSPU Get Fit Min 21 – 55 Running Clock – SOLO (Time) 0:00 – 20:00 50/40 Calorie Bike 45 Strict HSPU 3:00 REST 45 Thrusters #75/55 50/40...Read More

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 For Quality 2 Rounds 15 DB Facing Burpees 12 Push Ups on DBs 9 DB Front Squats w/ Bottom Pause Get Fit Min 20 – 35 Every 90″ x 10 (AMRAP – Rounds and Reps) 7 Burpee Pull-Ups 7 Power Snatch #135/95* *Each round, increase...Read More

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 Dynamic WU: 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 22 – 52 Running Clock (AMRAP – Reps) 0:00 – 15:00 “Annie” 50-40-30-20-10 Double Unders Ab-mat...Read More

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 3 Rounds 100m Run 12 KB Taters 12 Hollow Rocks Get Fit Min 20 – 32 For Time (Time) 800m Run 60 Wall Balls #20/14 60 KB Swings #53/35 12 Minute CapThis is an intentionally simple workout. Get it done fast while still focusing on...Read More

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 3 Rounds 12/10 Calorie Row 12 Lateral Hops Over Rower 12 Horizontal Ring Rows Get Fit Min 20 – 35 4 Rounds (AMRAP – Reps) 1:00 Row for Calorie 1:00 Box Jumps Overs 24/20″ 1:00 Legless Rope Climbs 1:00 RestEach round you should match or...Read More

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 200m Run then 25′ Lunge Steps 25′ Bunny Hops 25′ Lateral Squats w/ Pivot 25′ Bear Crawl 25′ Frankenstein’s 25′ Inchworm + Push Up Get Fit Min 20 – 40 For Time (Time) 400m Run 40 Alternating Pistols 400m Run 200 Double Unders 400m Run...Read More

CrossFit Covalence – CrossFit Track Sunday AMDAP x 25 400m Run Rest 1 minuteRead More