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 rounds 5 Strict Pull Ups 6 Push Ups 7 Jumping Air Squats Get Strong Min 15 – 25 Weighted Pull-ups (EMOM x 10 5×3, 4×3, 3×1) Build across sets, though its fine if the set of 5 end up being bodyweight only. Make sure we are maintaining full range of motion…fully locked out arms at the bottom and chin over bar (if not more) at the top. Get Fit Min 30 – 50 Cindy (AMRAP – Rounds & Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 SquatsTime to hammer another CrossFit classic? This is a Benchmark WOD. 20 Rounds is the minimum if you consider yourself a competitive athlete. With that in mind,...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3 Rounds :30 Lateral Shuffles over Barbell :30 V-Ups :30 Air Squats Get Fit Min 18 – 38 Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 toes-to-bars 24 double-unders 50-lb/35-lb dumbbellsFor the super fit folks, this workout became about how fast you were willing to transition from movement to movement. It almost becomes a mental grind than pushing through failure in any specific exercise. This is a great workout to practice that positive self-talk we always hear about. Find a pace that is sustainable and keep moving. Get Strong Min 46 – 56 Bulgarian Split Squat (EMOM x 10 15 – 12 – 10 – 8 – 6) Single leg squat with opposite leg positioned behind hip and fixed.Alternate legs each minute, five sets per...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3 Rounds 10 Calorie Row 10 Empty Bar Strict Press 10 Good Mornings Get Fit Min 20 – 38 For Time (Time) 2 Rounds 15/12 Calorie Row 10 Push Press #135/95 15/12 Calorie Row 20 KB Swings #53/35 2:00 Rest For Time 30/24 Calorie Row 20 Push Press 30/24 Calorie Row 30 KB Swings 18 Min CapWorkout Flow: You will complete the first part twice then rest then complete the final part. Your score is the total time to complete everything. In the first part, the Row looks like “the rest” – but the pace you’re able to hold makes a huge difference in this piece. Push Press should likely be UB and the Swings 1-2 sets. On the Chipper to finish, you can back down the Row pace a bit at that point to focus on bigger WL sets....Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 400m Run then 10 RDLs 10 Muscle Cleans 10 Front Squats 5 High Hang Squat Clean 5 Low Hang Squat Cleans (complete 10 lateral bar hops between each movement) Get Fit Min 20 – 36 4 Rounds For Time (Time) 2026 CrossFit Games – Class Version “Run Hang Squat Clean” 400m Run 10 Hang Squat Cleans #225/155 16 Min Cap-The Run has been trimmed from 660m to 400m, and keep in mind that even CFG athletes struggled with the barbell weight at that volume – so most class athletes should not even consider going RX today. Instead, the idea is to choose a challenging weight that you can cycle all 10 reps within 1-2 sets. Don’t be surprised if that’s around half the prescribed weight – remember that intensity here will be the most impressive thing, so set yourself up...Read more

CrossFit Covalence – CrossFit Track Sunday For Quality (Checkmark) 800m Run Rest 3-4 minutes 8 Rounds: 20-30 second Sprint 2 minute walking rest Finish with another 800m RunThe 800m Runs can be an easy jog for 4-5 minutes or so. Find a generally level space, probably 100-150m long. Should be able to sprint it and then walk back to your starting point for the right work:rest ratio. Then finish with another cool down jog.Read more