WOD – Page 7 – CrossFit Covalence

CrossFit – Fri, Dec 5

December 4, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 200m Run -Then- 1 Round 20 Glute Bridges 15 Scap Pull Ups 1 Round: 15 RDLs 10 Kip Swings 2 Rounds 7 Deadlifts- Warm-up weight 7 Kipping Pull Ups -Then continue building to working weight for Deadlift Get Fit Min 22 – 34 AMRAP x...

CrossFit – Thu, Dec 4

December 3, 2025SiteplicityWOD0

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 20 – 52 5 Rounds for Time (Time) 15 S-DB Box Step Ups 24/20″ #50/35 500m Row 15...

CrossFit – Wed, Dec 3

December 2, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 30 Jump Rope :30 Snatch Grip RDLs :30 Jump Rope :30 BTN Snatch Grip PP :30 Jump Rope 10 Muscle Snatch 8 Snatch Balance to Power* *Focus on footwork (NO STARFISH) 6 Power Snatch Get Fit Min 20 – 33 AMRAPs!!! (AMRAP – Reps) AMRAP...

CrossFit – Tue, Dec 2

December 1, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 400m Run Then TABATA 3 Rounds 20 sec ON / 10 sec OFF Flow… Rd 1: Plank Frog Jumps, Strict Press, Bar Hops Rd 2: Up Downs, Push Press, Bar Hops Rd 3: Burpees, Push Jerks, Bar Hops Get Fit Min 23 – 53 30...

CrossFit – Mon, Dec 1

November 30, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 3 Rounds 30” ON / 10” OFF Echo Bike Calories Banded Shoulder Warm Up 15-20 Reps of each Around the World Pull Aparts Diagonal Pull Aparts (both directions) Elbows at Side ER Pull Aparts Behind the Neck Presses Then… 2 Rounds 7 Strict Press 7...

CrossFit – Sun, Nov 30

November 29, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Track Sunday AMRAP x 30 – For Max Distance (Distance) 3 Minute Run/Jog 1 Minute Sprint 2 Minute WalkEasy pace for the 3 minutes then give it all you got for that one minute. The two minute walking rest should feel like a blink.

CrossFit – Sat, Nov 29

November 28, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Warm-up Min 0 – 12 3 Rounds :30 Row- Increasing Pace each round 10 Push Ups 10 Ring Rows then warm up to working weight for bench press Get Fit Min 20 – 38 5 Rounds for Time – SOLO (Time) 10/8 Calorie Row 10 Chest to Bar Pull Ups 10...

CrossFit – Fri, Nov 28

November 27, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 4 Rounds :30 on / :30 off Bike – increasing effort Then 3 Rounds w/ empty bar 5 Muscle Clean 5 Front Squats 5 Strict Press Get Fit Min 20 – 35 AMRAP x 15 (AMRAP – Rounds and Reps) 15/12 Calorie Bike 5 Power Cleans #135/95...

CrossFit – Thu, Nov 27

November 26, 2025SiteplicityWOD0

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 10 Rounds for Max Reps (AMRAP – Reps) :30 on / :30 off Max KB...

CrossFit – Wed, Nov 26

November 25, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 2 Rounds 200m Run 20 Lateral Line Hops 20 Alternating S-Leg V-Ups 10 Push Ups Get Fit Min 20 – 40 For Time (Time) 1 Mile Run 50 V-Ups 50 Burpee Box Jump Overs 24/20″ 20 Minute Cap The grind and discomfort of avoiding taking...

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