CrossFit Covalence – CrossFit Track Sunday For Time (Time ↓ Shorter is Better) 800m Run 2 Minute Rest 800m Run 2 Minute Rest 400m Run 1 Minute Rest 400m Run 1 Minute Rest 800m Run 2 Minute Rest 800m RunRead more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3:00 on Machine of Choice then 5 Rounds 5 Ring Rows 5 Push Ups Get Fit Min 25 – 50 25:00 Minute Clock – SOLO – For Time (Time ↓ Shorter is Better) 50 Pull Ups 50 Bench Press #115/85 35 Pull Ups 35 Bench Press #135/95 20 Pull Ups 20 Bench Press #155/105 Straight into 5RM Bench Press in remaining time 25 Min Cap-Saturday Pump Session. Pull Ups and Bench should be in big chunks, scale/modify the variation to make that happen – you shouldn’t be standing around for long periods of time. You also don’t need to increase weight on the Bench Press if you’re getting to fatigue early on. This can also be a Floor Press workout if needed in gyms without enough benches. Enter your time you complete the Metcon here 25:00 Clock – PARTNERS –...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3 Rounds 100m Run 10 Jumping Squats 5 Burpees Get Fit Min 20 – 32 For Time (Time ↓ Shorter is Better) 27 – 21 – 15 – 9 Sumo DLHP #75/55 Thruster #75/55 12 Min CapThis really shouldn’t take 12 minutes if you’re scaling correctly, but some of you will bite off more than you can chew here inadvertently. When in doubt, go light and smash this apart. 72 reps of each would mess you up with just an empty bar if you go hard enough… Get Strong Min 45 – 57 Deadlift (E2MOM x 6 5 Reps) -This 6×5 should go as follows: 2 Moderate sets 2 Moderate to heavy-ish 2 Heavy sets.Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 15 For Quality Mini Dynamic WU: 25′ High Knees 25′ Butt Kicks 25′ Frankenstein Kicks 25′ Duck Walks 25′ Burpee Broad Jumps (or coaches choice of movements) then 2:00 Steady on Machine then 3 Rounds 30 Single Unders 10 Push Ups 10 KB Russian Swings Get Fit Min 20 – 50 6 Rounds (AMRAP – Reps) 3:00 ON / 2:00 OFF 30/22 Calorie Bike Max Double Unders / Push Ups / KB Swings-Open each round with Bike or other machine of choice. The Calories should take about :90 each round – modify that as needed based on the pace you can hold. Each round you’ll rotate through DU, Push Ups, and Swings (any weight) each round. Each movement will have two rounds. Score is total Double Unders + Push Ups + KB Swings.Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 2 Rounds 200m Run 15 Air Squats 5 Inchworms + Push Up Get Fit Min 27 – 52 5 Rounds for Time (Time ↓ Shorter is Better) 5 Front Squats #225/155 25 Wall Balls #20/14 200m Run 2:00 Rest 25 Min CapThese are intervals of sorts. Start with 5 heavy but UB Front Squats to open each round, hopefully 25 UB Wall Balls (no more than 2 sets), straight into a hard 200m Run effort. The 225/155 weight will be challenging for many, but is just a suggestion. This is one day where an extremely rare “RX+” might be appropriate for the strongest athletes to go a bit heavier there, and of course for the majority of others to scale as far back as needed. Coach will determine whether the Bar comes from the floor or a rack based on...Read more