CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality Mini Dynamic WU: 25′ High Knees 25′ Butt Kicks 25′ Frankenstein Kicks 25′ Walking Lunges 25′ Bear Crawl 25′ Burpee Broad Jumps (or coaches choice of movements) then 3 Rounds 4 Shuttle Runs 10 Reverse Lunges 5 Medball Cleans Get Fit Min 20 – 50 EMOM x 30 (AMRAP – Reps) Min 1: 6 Shuttle Runs (25 ft D &B) Min 2: Max Burpee Broad Jumps Min 3: 6 Shuttle Runs Min 4: Max Calorie Row Min 5: 6 Shuttle Runs Min 6: Max Farmers Carry Min 7: 6 Shuttle Runs Min 8: Max DB Front Rack Walking Lunges #50/35 Min 9: 6 Shuttle Runs Min 10: Max Wall Balls #20/14Notice there is no rest built in – and you’ll be going through these 10 stations 3 times.. This means you need to be very deliberate on your shuttle pace...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3 Rounds 10 Jumping Jacks 10 Air Squats 10 Empty Bar Hang Power Snatch 10 Push Ups Get Fit Min 22 – 34 For Time (Time) 30/24 Calorie Row 12 Power Snatch #135/95 30/24 Calorie Row 12 Overhead Squats #135/95 30/24 Calorie Row 12 Squat Snatch #135/95 12 Min CapThere’s not enough barbell reps that would require you to overly pace the Row, so it’s expected that you’re done with each Row in under 2:00. The PS and SS can be single, but should be straight through. The OHS should be 1-2 sets. Get Strong Min 42 – 57 Snatch (Every 90″ x 10 – 1 Rep) Building gradually to something heavy for today. Singles starting above your metcon weight. You don’t have to chase a PR, being consistent with a high percentage of your best lift is important.Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3 Rounds 100m Run 8 Knees to Elbows (or Knee Tucks) 8 Medball Squat Cleans into Wall Ball Get Fit Min 20 – 36 For Time (Time) 3 Rounds for Time 15 T2B 200m Run Then right into 3 Rounds for Time 25 Wall Balls #20/14 200m Run 16 Min CapThe T2B sets should be done in 1-3 efforts each time. They don’t need to be overly broken up given how much recovery time you’ll have during the Runs. On the WB, open each set with at least half the reps – don’t try to play it safe and be overly strategic. Get Strong Min 42 – 57 Front Squat (E3MOM x 5 – 5 Reps) -Every 3 minutes you’ll hit one challenging set. Make sure you have a reasonable weight on the bar for your first set of 5...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 400m Run then 3 Rounds 12 S-Leg Deadlift (6/side) 12 Alternating DB Hang Clean 12 S-Arm DB Press (6/side) Get Fit Min 22 – 32 DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009To learn more about DT click here-We typically see a large spectrum of scores on this Hero WOD. Today we hope to see most land in the 5-10 minute range. That means weight choice is important as it’s one barbell for all three movements, no exceptions. It’s fine to break sets and very much expected – but try to be strategic to a degree (ex. breaking in the middle of the S2OH forces you to hit another...Read more

CrossFit Covalence – CrossFit Track Sunday 8 Rounds for Distance (Distance) 3 Min Run 2 Min WalkWe are aiming to run for 20-30 minutes at a faster pace than anything you normally could handle if you did it straight through. Use the walking rest to practice bringing your heart rate down before the next round.Read more