CrossFit Covalence – CrossFit Track Sunday AMRAP x 30 (AMRAP – Rounds and Reps) 800m Run 50 Walking Lunge Steps 25 Push UpsRunning will always be the focus for Sundays but want to keep you guessing with a few different formats. Legs are going to feel a little different after the lunges and after a round or two, you may have to worry about your arms during a run (weird right?). Enjoy!Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 Tabata :20 ON / :10 OFF (4 Rounds each) 1. Row-0:10s off will just be a recovery row -Increase pace each round 2. Dead Hang- Active Bar Hang-Scap Pull Ups L-Sit Tuck Hold 3. Ring Rows 4. Tuck Ups Get Fit Min 20 – 50 AMRAP x 30 – SOLO (AMRAP – Rounds and Reps) 20 Clean and Jerk #135/95 20 Handstand Push Ups 20/15 Calorie Row 5 Rope ClimbsThis longer piece is a great time to practice pacing. Take a look at the clock after round 1 and see if you can match that pace throughout. That would mean doing singles on the Clean and Jerks (or very small T&G sets) and staying consistent on the HSPU sets and rest time between Rope Climbs. AMRAP x 30 – PARTNERS (AMRAP – Rounds and Reps) 30 Clean and Jerk #135/95 30 Handstand...Read more

CrossFit Covalence – CrossFit CrossFit Open! 26.3!!! CrossFit Games Open 26.3 RX’d: (Ages 16-54) (Time) For Time: 2 Rounds of: 12 burpees over the bar 12 cleans, weight 1 12 burpees over the bar 12 thrusters, weight 1 2 rounds of: 12 burpees over the bar 12 cleans, weight 2 12 burpees over the bar 12 thrusters, weight 2 2 rounds of: 12 burpees over the bar 12 cleans, weight 3 12 burpees over the bar 12 thrusters, weight 3 Time Cap: 16 minutes F: 65, 75, 85lb (29, 34, 38kg) M: 95, 115, 135lb (43, 52, 61kg) *If capped, record rep count in the comment boxTo learn more about CrossFit Games Open 26.3 RX’d: (Ages 16-54) click here CrossFit Games Open 26.3 Scaled (Ages 16-54) (Time) For Time: 2 Rounds of: 12 burpees over the bar 12 cleans, weight 1 12 burpees over the bar 12 thrusters, weight 1...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 4 Rounds for Max Reps (4 Rounds for time) 6:00 ON / 2:00 OFF Each Round: 0:00-2:00 Max Reps 2:00-6:00 400m Run + Finish Reps Round 1: 60 Power Snatch #75/55 Round 2: 60 Bar Facing Burpees Round 3: 60 Front Rack Lunges #75/55 Round 4: 60 KB/DB Deadlifts #53/35Four hard intervals testing your ability to cycle light barbells, manage fatigue, and stay composed under an elevated heart rate. Don’t sprint the first 2:00 — aim for repeatable sets across all four rounds. Transitions matter: bar down → run out fast. Break early, breathe often, and keep moving. You should be able to finish the 400m Run around...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 2:00 Machine of Choice -Then3 Rounds 3 Inchworm + 10 Shoulder Taps 10 Banded Pull Aparts 10/side Banded Lateral Walks Get Fit Min 20 – 30 AMRAP x 10 (AMRAP – Rounds and Reps) 60 Double Unders 20 Wall Balls #20/14 3 Thrusters #155/10510 minutes is a relatively quick AMRAP so test your limits and go for bigger sets on the Double Unders and Wall Balls. The Thrusters should be at a tough wieight but something that can be done UB. Completing four rounds of this would be solid, but can anyone go 5+ rounds? Get Strong Min 38 – 58 Back Squat (20 minutes to complete 5 x 5 Increase weight across sets) Classic 5×5. First set is a working, heavy set. Get your warm up sets done before you count your first set of five. Gradually build up to a...Read more