CrossFit Covalence – CrossFit Warm Up Min 0-12 2 Rounds RD1: 25′ Lunge and Reach RD2: 10 Cossack Lunges RD3: 20 Jumping Lunges + 8 Up Downs RD1: 5 Strict Pull Ups RD2: 10 Push Ups RD3: 5 Hips to Bar Get Fit Min 20 – 36 AMRAP x 16 – SOLO (AMRAP – Rounds and Reps) 12 Back Rack Lunge Steps #95/65 4 Burpee Bar Muscle Ups 30 Second Rest-No need to move super fast but instead just focus on the next rep, one at a time. 8+ rounds is where you want to end up. The :30 Rest is there for you to collect yourself moving into the next round. Use the rest to mentally prepare you to hold on to the Barbell for UB sets, then try to keep yourself moving at a nice smooth pace on the BBMU. Modify BBMU to Burpee Chest to Bar (or...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 Tabata :20 on / :10 off 3 Rounds RD1: Single Unders RD2: High Jump Singles – RD3: Double Unders 2 Rounds 10 DB Swing R 10 DB Strict Press R 10 DB Swing L 10 DB Strict Press L Get Fit Min 18 – 30 5 Rounds for Time (Time) 50 Double Unders 10 Hang Clean & Jerk #135/95 12 Min CapThis workout is designed to be done in big, potentially unbroken sets throughout. That might mean you take slightly longer rest during transitions to allow for a long output on the Jump Rope or Barbell. The HC&J should be done in 1-2 sets every round, otherwise modify the load! Get Strong Min 42 – 56 Deadlift (14 Minutes to complete: 4 x 10) These are more about time under tension through smooth ROM. Weight is secondary, and if you need more...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) E6MOM x 4 (4 Rounds for time) 25/18 Cal Echo Bike 10 Front Squats 95/65 25Ft Front Rack Walking Lunge1st round is a Full Send and see what happens. This should leave you crawling on the floor. Rounds are capped at 3:00Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 Row :45 Easy – :15 Hard :30 Easy – :30 Hard :15 Easy – :45 Hard -Then- 3 Rounds 10 ‘Y’ Raises (2.5# plates) 10 Face Pulls 5 Inch Worms into extended Plank Get Fit Min 20 – 34 2 Rounds for Time (Time) 500m/450m Row 80′ HS Walk 500m/450m Row 8 Wall Walks 14 Min CapFor those confident on their hands, you can move through this as a tough conditioning piece. Others might be using the Row as steady state work and recover while focusing on improving their HS skills. HS Walk will be done in 20′ segments. If you’re good on your hands, throw in some pirouette work and try to keep it as UB as possible. Others may welcome the quick kick down to gather yourself for the next section. If we don’t quite have HSW some...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 30/24 Calorie Bike -Then- AMRAP 6 8 Scap Pull Ups 8 Jump Squats 8 PVC Overhead Squats Get Fit Min 20 – 35 AMRAP x 15 (AMRAP – Rounds and Reps) 2 Rope Climbs 10/8 Calorie Bike 15 Wall Balls #20/14-You should be going for 5-8 rounds depending on how good your Rope Climbs are and if you choose to keep the WB UB. The goal today is just to keep you moving across the 15 minutes. Modify RC to 5 Strict Pull Ups, or if 2 RC will hang you up, just do 1 if you are wanting to work on the skill. Get Strong Min 46 – 56 Overhead Squat (E2MOM x 5 – 3 Reps w/ 3″ Pause ) EACH OHS rep should have a full :03 pause in the bottom. You don’t need a ton of weight, it’s...Read more