CrossFit Covalence – CrossFit Warm Up Min 0-12 2 Rounds: Bike :30 easy-:20 moderate-:10 hard then 3 Rounds 7 Kip Swings 7/arm Plank Ups 7 Good Mornings then continue to warm up HSPU and MU Get Fit Min 20 – 35 Interval “Nate” (AMRAP – Rounds and Reps) 4 Rounds AMRAP x 3 2 Muscle Ups 4 HSPU 8 KB Swings #70/53 1:00 RestTaking Nate to a higher intensity version today with some interval work. Typically we are trying to find a maintainable pace for 20 Min, but today we want to see if we can push the threshold and hold on through the 4, 3:00 AMRAPs. A good goal for most would be 2+ rounds, those of you who are little more efficient at these moments will be pushing closer to 3+ rounds. A good substitute to try today would be 2 Strict Pull Ups + 2 Dips for...Read more

CrossFit Covalence – CrossFit Warm-up Min 0-12 R1: 100m Run, 8 Burpee Box Step Ups, :20s Front Squat Hold R2: 100m Run, 8 Box Jumps, 8 -1 1/4 Front Squats R3: 100m Run, 8 Burpee Box Jump Overs, 8 Front Squats at a light weight Get Fit Min 20 – 50 5 Rounds for Time (Time) 400m Run 15 Burpee Box Jump Overs 24/20” 10 – 8 – 6 – 4 – 2 Front Squats 2 Minute Rest Cap: 30 MinutesEach round starts with the 400m Run and 15 BBJO. R1 you’ll complete 10 FS, R2 8 FS, and so on ending with a heavy double. You choose the weights from start to finish – building as you go. Don’t be afraid to make each set challenging! The Barbell comes from the ground, and a Squat Clean is permitted for the first rep. With the 3:00 rest window, your intensity...Read more

CrossFit Covalence – CrossFit Track Sunday 30 Minutes for Max Distance (Distance) 2 Minute Run 1 Minute WalkThe Run should be at a pretty speedy pace to allow for that one minute rest to be earned. You’ll end with 20 minutes of running and 10 minutes of walking, which is a perfect amount to be a casual Sunday jog or an exhausting Sunday sprint. Up to you.Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 30/24 Calorie Row then 4 Rounds: 4 Inch Worms 4 Ring Rows 4 PVC Pass Throughs 4 PVC Overhead Squats Get Fit Min 20 -36 200 Reps For Time – SOLO (Time) 1:00 Max Overhead Squats #95/65 1:00 Max Pull Ups 1:00 Max Calorie Row 1:00 Rest (and writing down your reps) Time Cap: 16 minutes200 Reps will be a running accumulation between all three exercises. If your first round you complete 15 OHS, 20 Pull Ups and 20 Calorie Row then your current score is 55 reps. You get 4 Rounds to try and complete all 200 reps. You will need to hold a 50+ rep per round pace to hit the time cap so adjust and modify the weight or exercises accordingly. You can sub in Ring Rows or Jumping Pull Ups if needed. 300 Reps For Time – PARTNERS...Read more

CrossFit Covalence – CrossFit Warm-up Min 0-12 200m Run then 3 Rounds 8 Good Mornings 8 Hang Muscle Cleans 8 Strict Press + Overhead Hold then Warm-Up “DT” weight and HS Walk Get Fit Min 20 – 35 E5MOM x 3 (AMRAP – Reps) 2 Rounds of “DT” 12 Deadlifts 155/105 9 Hang Power Cleans 6 Shoulder to Overhead in remaining time Max Wall Walks-Your rounds of “DT” better start at sub :90 each, otherwise you’re going to fall apart by the second 5:00 window. Keep in mind that 2 Rounds of DT is the buy in each time to get to the wall and accumulate Wall Walk reps – so if you’re not getting through 2 rounds in 5 min or barely getting any reps on the wall, you didn’t scale appropriately. Get Strong Min 44 – 56 Deadlift (E2MOM x 6 3 Reps) -It shouldn’t be hard to...Read more