CrossFit Covalence – CrossFit Warm Up Min 0-12 Tabata x 4 Rounds :20 on / :10 off Row Tabata x 3 Rounds :20 on / :10 off Pike Press V-Up Up Downs over Rower Muscle Cleans *Rotate through each movement until you complete 3 rounds each Get Fit Min 20 – 44 6 Rounds – SOLO OR PARTNER (AMRAP – Reps) 2:00 ON / 2:00 OFF 8/6 Calorie Row 6 Burpees Over Rower 6 Strict HSPU Max Power Cleans #165/115Its a bit of a sprint to the Barbell each round. With equal work/rest you can push your limits where you know you won’t fail. If the sHSPU are a limiting factor, just allow yourself two opportunities to accumulate reps up to 6 total before moving on. PARTNER WOD The main workout is both individual and partner. Individuals can have their own equipment or share. Partners would just add their total...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 400m Run into AMRAP 6 6 Boot Strappers 12 Line Hops 6 Plate Full Raise 2.5-5# Plate Full Raise si=hk2fwsJfBmWptrM2 Then start working up to Metcon weight for S2OH and go over Crossover Tips. Get Fit Min 20 – 35 3 Rounds for Time (Time) 50 Air Squats 100 Crossover Single Unders 20 Shoulder to OH #135/95 15 Min CapTry to complete the 50 Squats straight through without moving your feet each round. Crossover volume may need to be modified if it will take you longer than 2:00 to complete. Sh to OH should be done in 1-3 sets. Modify reps to 10-15 if you want to give the RX load a shot but it might be just a little out of your comfort zone. Get Strong Min 44 – 56 Back Squat (12 minutes to complete: 4 – 3 – 3...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 E10MOM x 3 (Time) 40′ HS Walk 15 KB Swings #53/35 600m Run 15 KB Swings 20 KB Box Step Ups 24/20″You should cap yourself at 8 minutes each round to ensure a full 2 minute break before the next set. HS Walks can be skill work if needed, up to 1:00 of practice per round. The Run is a bit of a reset after the first two movements, but shouldn’t be overly slow. After your second set of swings you’ll finish the round with step ups – you can hold the KB any way you like for that. Scoring: Record your time to complete each roundRead more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 EMOM 12 Min 1. :40 Row Min 2. 8-10 Burpees Min 3. 10 DB Good Mornings Get Fit Min 20 – 34 For Time (Time) 20 Power Snatch #95/65 20/16 Calorie Row 15 Power Snatch #95/65 30/24 Calorie Row 10 Power Snatch #95/65 40/32 Calorie Row 5 Power Snatch #95/65 50/40 Calorie Row 14 Min CapWe would like to see some T&G sets from the start on the Power Snatch today. You should be able to maintain at least 5s for your chosen weight to make sense for this workout. The Row is just about consistent output as the Calories increase, so keep that in mind when you’re moving through your first 20/16 Cals – ask yourself “Will I be able to sustain a pace close to this?” Get Strong Min 42 – 56 Power Snatch (E3MOM x 3: 10...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 Tabata x 4 Rounds :20 on / :10 off -Increasing effort Bike then 3 Rounds 6 Scorpions :15s Hollow Hold then 3 Rounds 8 each direction Lateral Banded Walks 8 Jumping Lunges Get Fit Min 20 – 36 E4MOM x 4 (4 Rounds for time) 80′ Farmers Carry Walking Lunges #50/35s 10 Box Jumps 24/20″ 15 Toes to BarLunges should be done in 20′ increments. 10 Box Jumps might not seem like a lot, but be cautious on your first rep coming off those Lunges – you’ll feel these more than you might think. The TTB should be done in 1-3 quick sets. If this is a challenging movement for you, scale the reps back or cap yourself with at least :30 left in the round to rest before starting the next interval. Scoring: record each round time Get Strong Min 43...Read more