CrossFit Covalence – CrossFit DERBY DAY!!! In honor of the Kentucky Derby, we will be doing 2 minutes of exercises for max reps! Until you reach 120!!! (Time) 2 Minutes ON, 2 Minutes OFF BURPEES!!!Complete the most burpees you can in 2 minutes, then take two minutes of rest. Repeat until you reach 120 reps!!!...Read More
CrossFit Covalence – CrossFit Warm Up Min 0 – 12 3 Rounds 20” ON / 20” OFF Plate Jumps Air Squats Row Get Fit Min 20 – 35 For Time (Time) 21 – 15 – 9 Box Jump Overs 30/24” Hang Squat Clean Thrusters #95/65 Calorie Row 15 Minute Time CapThe Box Jump Overs should...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 movement Get Fit Min 20 – 50 AMRAP x 30 (AMRAP – Rounds and Reps) 200m Run 16 Half Kneeling “Bottoms Up”...Read More
CrossFit Covalence – CrossFit Warm Up Min 0-12 3 Rounds :20 on / :20 off Hollow Rocks Jumping Squats Scap Pull Ups / Dead Hang Get Fit Min 20 – 38 E3MOM x 6 (6 Rounds for time) 12 Toes to Bar 10 DB Front Squat #50/35s (double DB) 8 Strict Pull UpsYour goal is...Read More
CrossFit Covalence – CrossFit Warm Up Min 0-12 2 Rounds 20 Air Squats 10 Push Ups then Gradually warm up/build to metcon Clean weight Get Fit Min 25 – 55 Holleyman (Time) 30 Rounds for time of: 5 Wall-Ball Shots, 20# /14# 3 Handstand Push-ups 1 Power Clean, 225#/ 155#In honor of U.S. Army Staff...Read More
CrossFit Covalence – CrossFit Warm Up Min 0-12 4 Rounds :30 on / :30 off Bike w/ increasing intensity each effort then Burgener Snatch Warm Up Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL...Read More
CrossFit Covalence – CrossFit Warm Up Min 0-12 3:00 Slow Row Then 10 Air Squats 20 Mountain Climbers 10 Kang Squats 20 Alternating Split Squats (jumping if possible) 10 Lateral Squats (5/side) Get Fit Min 20 – 41 AMRAP x 21 – SOLO (AMRAP – Rounds and Reps) 21/18 Calorie Row 21 Back Squats #185/135...Read More
CrossFit Covalence – CrossFit Warm Up Min 0 – 12 400m Run then 5 Burpees 10 Muscle Cleans (empty bar) 5 Burpees 10 High Hang Power Cleans 5 Burpees 10 Power Cleans Get Fit Min 16 – 34 5 Rounds: AMRAP x 2 (5 Rounds for reps) 2 min ON / 2 min OFF 100m...Read More
