CrossFit Covalence – CrossFit Warm Up Min 0 – 12 200m Run Shoulder Y, T, W’s x 12 each- controlled :30s Wall Sit 10 Strict Press 100m Run :30 Wall Sit 5 Push Press w/ Pause in Dip 5 Push Jerk w/ Pause in Dip 100m Run 10 Push Jerk- Focus on smooth cycling Get Fit Min 20 – 35 5 Rounds for Max Reps (AMRAP – Reps) 1:30 ON / 1:30 OFF 8 x 50 ft Shuttle Runs (25 ft out and back) Max Push Jerks Rd 1 & 2: #115/85 Rd 3 & 4: #135/95 Rd 5: #165/115The Shuttles (25′ out and back) should take under :60 seconds each round. That should leave you 1-2 sets of Push Jerks in the remaining time. Today is a fantastic day to hone in barbell cycling for Sh to OH. We don’t see this as often as we do other barbell...Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 2:00 Row *Use this row to find your workout pace, you should be able to get close to half the calories in this window. -Then- 2 Rounds: 8 Muscle Clean 8 Kipping Knee Raises 8 Wall Ball Thrusters -Then- 1 Round 6 Power Cleans- Warm-Up weight 6 Toes to Bar 6 Wall Balls Get Fit Min 20 – 36 For Time (Time) 30 Power Cleans #155/105 40 V-Ups 50 Wall Balls #20/14 80/60 Calorie Row 16 Min CapCleans should be smooth singles and everything after should be done in manageable sets, 2-5 sets on the V-Ups, 2-5 sets on the Wall Balls, and a steady pace through the majority of the Row up until a strong push to finish. Your legs and pull are going to be taxed, so do what you can to recover in the first :30 sec....Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 200m Run -Then- 2 x Through Loop Band Shoulder Warm-up* External Rotation and Hold Elbows 90/90 and Hold Full Press and Hold the back down Loop Band Squat Warm-up** Grab a light plate Squat to parallel and Hold Pulse Right knee to the outside 3 times Lower a couple more inches and repeat Bottom of squat and repeat then back to parallel and repeat do this again on the Left side -Then- 3 Rounds 100m Run 5 Overhead Squats empty bar -Increasing efforts each round Get Fit Min 20 – 35 Biking Nancy (Time) 5 rounds For Time: 20/16 Cal Echo Bike 15 Overhead Squats #95/65This cap is quite friendly today. 2 Min for the Bike and 1 Min for the OHS. If you don’t think you can maintain that you need to drop the barbell weight to something you can complete...Read more

CrossFit Covalence – CrossFit Track Sunday 6 Rounds for Quality (Time) 20 “Jumping Exercise” 400m Run Rest 3 minutes between roundsRounds 1, 3, 5: 20 Jumping Air Squats Rounds 2, 4, 6: 20 ParatroopersRead more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 6 Cat Cows 6/side Squat Hold Rotations :30/arm Bottoms Up KB Hold -Then- AMRAP 6 1:00 Row- Increasing efforts each round 4 KB Taters 4/arm KB Press 4 V-Ups Get Strong Min 20 – 30 Thruster (EMOM x 10 – 1 Rep) Build ladder style. Make a goal as to where you want to finish on your heaviest rep, then subtract 40-50ish lbs off for your starting weight. Gradually build by 5lbs at a time until the very end. That’s just one way to do it. Feel free to build your own way as well. This is from the floor – so it can (and should if you’re skilled enough) be a Squat Clean Thruster each rep. Use this EMOM to really focus on the timing of the thruster. Be patient, get full hip extension before that press overhead begins....Read more