CrossFit Covalence – CrossFit Warm-up Min 0 – 12 AMRAP 5 100m Run 5 Inch Worm + Push Up 10 Glute Bridges Get Fit Min 20 – 40 For Time – SOLO (Time) 40 – 20 – 10 Calorie Bike DB Bench Press 50/35s KB Swings 53/35 20 Minute Time CapLadies can use 32/16/8 on Calories. DB Bench and Swings can be done in up to 3 sets for the 40s. Any machine can be subbed in for the Bike. While this is a good workout, I suggest opting for the Partner version for maximum enjoyment. AMRAP x 20 – PARTNERS (AMRAP – Rounds and Reps) 24 Calorie Bike 24 DB Bench Press 50/35s (or heavier) 24 KB Swings 53/35Each athlete will complete 12 reps then switch with their partner. Share the work evenly, one shot at the reps per movement. Whoever goes first should transition immediately to the next...Read more

CrossFit Covalence – CrossFit Warm-up Min 0 – 12 2:00 Steady Row / Run then 3 Rounds w/ a single DB 6 Goblet Squats 6 RDLs 6 Strict Press (both hands on) Get Fit Min 20 – 38 Fight Gone Bad (3 Rounds for reps) 3 Rounds For Total Reps in 17 minutes. 1 minute Wall Ball Shots (20/14 lb) 1 minute Sumo Deadlift High-Pulls (75/55 lb) 1 minute Box Jumps (20 in) 1 minute Push Press (75/55 lb) 1 minute Row (calories) 1 minute Rest.An all time classic CF benchmark. To score high, play to your strengths in regards to whatever you can cycle fastest. Typically athletes stop around the :50 mark to have time to transition right to the next station. For class setup, you can start on any station you would like, just cycle in order with the rest station coming every 5:00 no matter where you...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 movements) Get Fit Min 20 – 50 E6MOM x 5 (6 Rounds for time) 25/20 Calorie Row 10 DB R-Leg Bulgarian Split Squats 25 Push Ups 10 DB L-Leg Bulgarian Split SquatsGive a solid effort on the Row, even consider using a higher damper setting than normal to focus on “power strokes”. Take an extra moment to set up for the DB Split Squats w/ your rear foot on a bench or box. Focus on balance and depth, a heavy single or pair of DBs isn’t required, they can be moderate in weight. Push Ups should be done in about a minute or less, consider scaling the number back if your capacity isn’t great at the...Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 200m Run then 2 Rounds 8 Kipping Pull Ups 50 Single Unders 8 Empty Bar Front Squat w/ :02 pause in bottom Get Fit Min 20 – 50 E10MOM x 3 (3 Rounds for time) 800m Run 8 Ring Muscle Ups 80 Double Unders 8 Hang Squat Cleans (at BW)Think of each round as two equal parts, the 800m Run then the three “in-gym” movements together. The Run should be 4:00 or less, otherwise consider knocking the distance back a tiny bit. The MU should be done in no more than 3 sets, which means you can modify the number of reps or the movement itself to complete these in under :90. The DU should also be sub :90. The HSC RX weight is your own Bodyweight, but can be modified to complete the reps in 1-2 sets each round....Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 Row 300m – 200m – 100m (1:00 rest / increase intensity) then 2 Rounds 10 PVC Pass Throughs 10 PVC OH Lunges 10 Push Ups Get Fit Min 20 – 34 2 Rounds for Time (Time) 500m Row 25 Overhead Lunges #95/65 15 Burpee Pull-Ups Time Cap: 14 minutesThe OH Lunges will be in place, either reverse or forward stepping. You should be able to complete the 25 reps in 1-2 sets (maybe 3 in 2nd round), so don’t be afraid to scale the weight if your OH position is not the best. The Burpee Pull Ups will really set you back going into the 2nd round, use the Row as needed to recover a bit and have a strong push through the rest of the workout. Even with the 14 min cap, we are hoping for most to finish...Read more