WOD – Page 9 – CrossFit Covalence

CrossFit – Sat, Nov 15

November 14, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 3 Rounds: 200/150m Row 10 Steps/leg Goblet Lateral Walks 10 Up Downs 10 Step Overs Get Fit Min 20 – 50 5 Rounds for Time – SOLO (AMRAP – Reps) 4:00 on / 2:00 off 600m/500m Row 8 Front Rack Lunge Steps* in remaining time...

CrossFit – Fri, Nov 14

November 13, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 :30 Bike-Easy 10 Scap Pull Ups 10 Kang Squats :30 Bike- Mod 10 Russian Dips How to Do Tricep Extensions on the Floor (Calisthenics) – 3 AMAZING Tips! si=n1-0GrKUguWVQt8E 10 Bradford Press :30 Bike-Hard 3-5 Negative Pull Ups 10 Thrusters Get Fit Min 20 – 34 8...

CrossFit – Thu, Nov 13

November 12, 2025SiteplicityWOD0

Announcements Skills Clinic Survey Gym Poll for Additional Skills Work! Check it out and leave me your feedback! Thank you! Best Time for Skills Clinic 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...

CrossFit – Wed, Nov 12

November 11, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 400m Run Then Burgener Warm Up for Snatch 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 TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead...

CrossFit – Tue, Nov 11

November 10, 2025SiteplicityWOD0

Announcements Skills Clinic Survey Gym Poll for Additional Skills Work! Check it out and leave me your feedback! Thank you! Best Time for Skills Clinic CrossFit Covalence – CrossFit Announcement Happy Veteran’s Day to all our gym members, coachs and our very own, Johnny! Warm Up Min 0-12 2:00 Bike then 3 Rounds :10 Bottom...

CrossFit – Mon, Nov 10

November 9, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 4 Rounds Tabata :20 on/ :10 off Bar Hops Muscle Cleans Wall Facing Handstand Hold Get Fit Min 20 – 32 AMRAP x 12 (AMRAP – Rounds and Reps) Climb the Ladder 1 Power Clean #155/105 10 Double Unders 1 Wall Walk Reps Increase… 2 PC /...

CrossFit – Sun, Nov 9

November 8, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Track Sunday 5 Minute Jog Then 10 Rounds Run 45 seconds Walk 15 seconds 5 Minute Jog

CrossFit – Sat, Nov 8

November 7, 2025SiteplicityWOD0

Announcements Skills Clinic Survey Gym Poll for Additional Skills Work! Check it out and leave me your feedback! Thank you! Best Time for Skills Clinic CrossFit Covalence – CrossFit Warm Up Min 0-12 200m Run then 2 Rounds 10 Empty Bar Glute Bridges 10 Empty Bar Bent Over Row 10 Kip Swings then 1 Round...

CrossFit – Fri, Nov 7

November 6, 2025SiteplicityWOD0

CrossFit Covalence – CrossFit Warm Up Min 0-12 2:00 Slow Row Then 3 Rounds 4 Inchworm + Push Up 4 PVC Pass Through 4 PVC Muscle Snatch 4 PVC Overhead Squat Get Fit Min 18 – 30 3 Rounds for Time (Time) 30/24 Calorie Row 20 Double KB Squats #53/35 12 Minute Time CapThis is...

CrossFit – Thu, Nov 6

November 5, 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 – 50 AMRAP x 30 (AMRAP – Rounds and Reps) 1000m/800m Row 15 Burpees Over Rower 45...

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