CrossFit Covalence – CrossFit Warm Up Min 0 – 12 3 Rounds 200m/150m Row 10 Horizontal Ring Rows 10 Air Squats / Front Squats / OHS Increase each progression Get Fit Min 16 – 36 For Time – SOLO (Time) 2000m Row 30 OHS #95/65 30 Pull-Ups 20 OHS #95/65 20 Pull Ups 18 Minute CapIt’s not crazy to have affiliate members take 10+ minutes on a 2K Row, but keep in mind that a target time will be sub 9 for all, that might mean you knock the Row back to 1500m or so to allow for more time on the Squat and Pull Up variations. AMRAP x 18 – PARTNER (AMRAP – Rounds and Reps) 600m Row 30 OHS #95/65 30 Pull Ups One athlete works at a time, share reps anyway and switch at any time.Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 200m Run then 3 Rounds 10 Muscle Cleans 10 Alternating S-Leg V-Ups Get Fit Min 20 – 34 For Time (Time) 600-400-200m Run 21-15-9 Hang Power Cleans #135/95 21-15-9 T2B 14 Minute CapThe Run pace should be a big focus here. The weight for the Cleans and even T2B should be done in 2 sets or less each round, making the cycling of the in-gym reps quite fast. T2B can also be Knee Raises or TKF if you want to keep the intensity a big higher here. Get Strong Min 44 – 56 Push Jerk (E2MOM x 6 5 – 5 – 5 – 3 – 3 – 3) The 5RM is about a solid dip/drive and consistent barbell cycling. You shouldn’t stop in the front rack to reset on any of the reps after the first one. The 3RM...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 E5MOM x 6 (6 Rounds for time) 100 ft “Plate Pinch” Carry 15/12 Calorie Bike 30 Air Squats 15/12 Calorie BikeThe Plate Pinch is holding a plate in each hand by the edge in a farmers hold. Challenge yourself by grabbing the heaviest/thickest plate you can maintain 50′ or greater UB increments. You can choose any machine today if there are not enough Bikes available.Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 2 Rounds 200m Run 50 ft Lunge Steps Get Strong Min 20 – 30 Back Rack Lunge (E2MOM x 5 Complete 8 Reps (4/leg) ) This is 5 sets of heavier reverse lunging. Start light and build up, with your last two sets being the true working sets. Only go as heavy as you can stand up to center with one smooth step, and no bouncing the knee off the floor. Get Fit Min 42 – 55 5 Rounds for Max Reps (AMRAP – Reps) 1:00 ON, 2:00 OFF 10 Thrusters #75/55 Max Overhead Lunges #75/55The weight is supposed to be light, as it gives you a shot to go UB on the Thrusters and straight into the Lunges in place (forward or reverse). Some of you will hold on to the Bar for the full minute. Some will drop...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 4 Rounds :30 on :30 off Row (increase effort each round) then 2 Rounds :30 on :30 off Burpee Pull Ups Get Fit Min 16 – 38 5 Rounds For Time (Time) 200/150m Row 12 Chest to Bar 12 Burpees to 6″ Target 30 Second Rest 16 Min CapThe :30 Rest is just enough to get you back to your Rower and ready to match your pace from the previous round. The Row shouldn’t just be a recovery tool today… Pull Ups can be broken into 2-3 fast sets if needed, but Burpees should be smooth and straight through. Get Strong Min 45 – 57 Back Squat (E2MOM x 6 3-3-3-3-3-3) First two sets: Moderate weight Second two sets: Mod/Heavy Last two sets: Hard and challenging triplesRead more