WOD – Page 7 – CrossFit Covalence

CrossFit – Wed, Jan 21

January 20, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 Bike – Increase intensity each round 20″ ON / 10″ Easy Pace Then 10-12 Banded Straight Arm Pulldowns 10-12 Kip Swings (open and close shoulders and ribs) 5-6 Box Assisted DMU Then 30 Line Hops 20 Box Step Ups Get Fit Min 20 – 32...

CrossFit – Tue, Jan 20

January 19, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 300m Run 3 Rounds 3x (Inchworm + 4 Shoulder Taps) 6/leg Glute Bridge Marches 6 Lying “Y” Press 6/leg Staggered Stance Deadlift Then 2 Wall Walks + 10″ Wall Facing Hold Then Warm Up to Deadlift working weight Get Fit Min 24 – 34 AMRAP...

CrossFit – Mon, Jan 19

January 18, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 1:00 Bike :30 HS Hold + 15 Scap Pull Ups 10 Box Step Ups + 10 DB Strict Press 1:00 Bike 6-8 Pike Press on Box + 10 Kip Swings 8 Box Step Overs + 8 DB Push Press 1:00 Bike 3-4 Negative HSPU +...

CrossFit – Sun, Jan 18

January 17, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Track Sunday 60 Minute Walk/Hike/Ruck (Checkmark) Grab a backpack or ruck and go for a nice walk. Make sure to find some hills and get to walking.

CrossFit – Sat, Jan 17

January 16, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 200m Run 4 Cat Cows 4/side Thread the needle 8 each Y,T,W’s 4/side 90/90 Hip Switch + Good Morning 4/side Cossack Squats 4/side Bottom of Squat Hold w/ Thoracic Rotations -Then- Burgener Warm-Up for Snatch and Drills for Ring Muscle Ups Get Fit Min 20 – 32...

CrossFit – Fri, Jan 16

January 15, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 3 Rounds 1:00 BIke 12 Long Step Lunges + Torso Twist 12 Good Mornings Get Fit Min 20 – 38 3 Rounds (Time) 30/24 Calorie Bike 30 Medball Box Step Ups 24/20″ w/ #20/14 20 Hang Power Cleans #115/85 18 Min CapTry to establish a...

CrossFit – Thu, Jan 15

January 14, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 Dynamic WU 50′ Walking Lunges – Forward/Backward 50′ Butt Kicks 50′ High Knees 50′ Inchworms 50′ Burpee Broad Jumps Get Fit Min 20 – 50 Running Clock (2 Rounds for reps) 2 Rounds 6 min on/ 3 min off 12-9-6 Bar facing Burpees Toes 2...

CrossFit – Wed, Jan 14

January 13, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 For Quality 100m Run 6 Plank to Down Dog 6 Bootstrappers 12 Plank Jacks 100m Run 10 Air Squats 10 Strict Press + 10 OH Hold 10 Bent Over Row 100m Run 6 Wall Balls 3 Pull Up Negatives 6 Thrusters 12 HS Shoulder Taps...

CrossFit – Tue, Jan 13

January 12, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 Row :45 Easy / :15 Fast :30 Easy / :30 Fast :15 Easy / :45 Fast 2:00 Rest Tabata (12 total rounds) :20 on / :10 off RD1: Up Downs RD2: Jumps Over Rower RD3: Rope Hang or Bar Hang RD4: KB Russian Swings (warm-up Weight) Get...

CrossFit – Mon, Jan 12

January 11, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm-up Min 0-12 2:00 Bike Moderate Pace 10 Barbell Good Mornings :20 Back Rack Bottom Squat Hold :20 OH Hold 10 Scap Pull Ups 2 Rounds of… 7 Barbell Deadlifts 10 Kip Swings 7 1+1/4 Front Squats 7/arm Plank Ups Get Fit Min 22 – 37 3 Rounds for Time (Time)...

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