WOD – Page 8 – CrossFit Covalence

CrossFit – Mon, Sep 29

September 28, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 3 Rounds 3 Inchworms + Push Up 100m Run 12 Air Squats / PVC OHS / Empty Bar OHS Get Fit Min 20 – 35 EMOM x 15 (Checkmark) :45 ON / :15 OFF 1. Wall Walks 2. Heavy Carry* 3. Overhead Squats #135/95*The “Heavy Carry” should...

CrossFit – Sun, Sep 28

September 27, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Track Sunday For Time (Time) 10 Burpees 400m Run 20 Burpees 800m Run 30 Burpees 1200m Run 40 Burpees 1600m Run 50 BurpeesToday is going to be a long slow punishing workout. Got a great one to burn those calories and give you a good slap in the face to get...

CrossFit – Sat, Sep 27

September 26, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 400m Run then 25′ Walking Lunges 25′ High Knees 25′ Inch Worms 25′ Butt Kicks 25′ Duck Walks Get Fit Min 20 – 56 Luce (Time) Wearing a weight vest, 3 rounds for time of: 1K run 10 muscle-ups 100 squats F: 14-lb vest M: 20-lb vestIn...

CrossFit – Fri, Sep 26

September 25, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 4 Rounds :30 on / :30 off Row for Meters – increase effort each round then Rope Climb skill work Get Fit Min 24 – 54 6 Rounds (AMRAP – Reps) 2:30 ON / 2:30 OFF 20/16 Calorie Row Max Rope Climbs in remaining time*Each round you’ll...

CrossFit – Thu, Sep 25

September 24, 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 AMRAP x 30 (AMRAP – Rounds and Reps) 20 OH Walking Lunges Steps #45/25lb (Plate)...

CrossFit – Wed, Sep 24

September 23, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 2 Rounds 200m Run 10 Hand Release Push Ups 15 DB RDLs 20 Lateral Hops Over DB Get Fit Min 20 – 32 For Time (Time) 40-30-20 Alternating DB Snatch #50/35 20-20-20 Lateral Burpees Over DBs 12 Min Cap-There will be a wide spectrum of finishing times...

CrossFit – Tue, Sep 23

September 22, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3 Rounds 100m Run 12 V-Ups 12 Lunges Get Fit Min 20 – 30 AMRAP x 10 (AMRAP – Rounds and Reps) 15 Toes to Bar 100m Run (or 5 Shuttles 25′ down and back) 15 DB Box Step Overs 24/20″ #50/35s 100m Run-This is...

CrossFit – Mon, Sep 22

September 21, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 4 Rounds 5 Strict Pull Ups 5 Strict HSPU 10 RKBS 53/35 Get Fit Min 20 – 34 Jackie (Time) For time: 1,000-meter row 50 thrusters 30 pull-ups Men: 45 lb. Women: 35 lb. Jackie Pro – 2022 CrossFit Games Event (Time) 1,000m Row 50...

CrossFit – Sun, Sep 21

September 20, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Track Sunday 4 Rounds Work:Rest 1:1 Gradually increase your speed each round. Shoot to cut down 5-10 seconds with each lap. Your last 800m should feel like a near sprint. 800m Run (Time) Max Effort 800m Run

CrossFit – Sat, Sep 20

September 19, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 400-400-200-200m Run 1:00 Rest Between Increase speed each set Get Strong Min 20 – 45 Bench Press (E5MOM x 5 – SOLO) 10 Bench Press Reps + 30 Seconds MAX Calories on Echo Bike -Each round start with a challenging set of 10, tough enough...

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