WOD – Page 7 – CrossFit Covalence

CrossFit – Mon, May 18

May 17, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 400m Run then 3-6-9-12 Barbell Strict Press Air Squats Lateral Bar Hops Get Strong Min 20 – 32 Strict Press (E2MOM x 6 – 3 Reps) Build weight across sets. Focus on bar path and really opening up that OH position – which will help...

CrossFit – Sun, May 17

May 16, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Track Sunday Hill Sprints (Checkmark) 10 Rounds Sprint Up the HIll Walk (or roll) down for restFind a hill (Cherokee Park Hill comes to mind) or even a slightly inclined area and get to sprinting. We are building our top speed and capacity this month so lets get after it!

CrossFit – Sat, May 16

May 15, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 2 Rounds 1:00 Single Unders :30 Dead Hang :30 PVC OHS w/ :01 Pause in Bottom then 2 Rounds 10 Kip Swings 10 Russian KB Swings Get Fit Min 20 – 45 For Time – Regionals 11.4 – SOLO (Time) 100 Pull Ups 100 KB...

CrossFit – Fri, May 15

May 14, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 200m Run then 3 Rounds 4 Inchworm + Push Up 12 Alt Reverse Lunges then Wall Walk skill work Get Fit Min 20 – 30 AMRAP x 10 (AMRAP – Reps) 10 Wall Walks 100 Plate OH Walking Lunge Steps #45/35To say shoulder fatigue (and...

CrossFit – Thu, May 14

May 13, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Warm Up Min 0-15 For Quality Mini Dynamic WU: 25′ High Knees 25′ Butt Kicks 25′ Frankenstein Kicks 25′ Duck Walks 25′ Burpee Broad Jumps (or coaches choice of movements) then 2 Rounds Sco 10 Alt S-Leg V-Ups 10 Empty Bar Sumo DL then Teach Sumo DLHP w/ Barbell...

CrossFit – Wed, May 13

May 12, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 3:00 Steady on Bike/Machine then 10 Kang Squats w/ :02 Bottom Hold 10 Glute Bridges 10 Superman 10 Medball Front Squats then Medball Clean Practice (use to initiate each WB set during metcon) Get Fit Min 20 – 45 For Time (Time) Sprint to 250/220 Total Reps...

CrossFit – Tue, May 12

May 11, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 400m Run then 2 Rounds 10 Good Mornings 10 Barbell Strict Press then Empty Barbell Cycling Practice Get Fit Min 20 – 35 5 Rounds for Time (Time) 200m Run 1 Barbell Complex #185/125 Complex: 5 Deadlift 4 Hang Power Cleans 3 Jerks 15 Min...

CrossFit – Mon, May 11

May 10, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 4 Rounds :30 on / :30 off Row for Distance Increase output each round then 10 Air Squats 20 Mountain Climbers 10 Empty Bar Front Squat 20 Mountain Climbers 10 Hang Squat Cleans Get Fit Min 25 – 50 25:00 Running Clock (Time) 500/450m Row...

CrossFit – Sun, May 10

May 9, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Track Sunday For Distance (Distance) 30 Minute Ruck 15 Minute Jog (no Ruck)Find a backpack or actual ruck and go out for a stroll. Make it a 15 minute out and back kind of walk so you can then drop your ruck and go for a jog. Time to accumulate some...

CrossFit – Sat, May 9

May 8, 2026SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 4:00 On Machine or 800m Jog 1:00/Side in Twisted Cross then 3 Rounds 10 DB RDLs 10 Lateral DB Hops 5/5 Hang DB Snatch then Teach Burpee efficiency tips Get Fit Min 25 – 47 AMRAP x 22 – SOLO (AMRAP – Reps) 1:00 ON 1:00 OFF...

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