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 22 – 52 Running Clock (AMRAP – Reps) 0:00 – 15:00 “Annie” 50-40-30-20-10 Double Unders Ab-mat Sit Ups 15:00 – 30:00 AMRAP x 15 5 Calorie Row 5 Push Ups Reps increase 10/10, 15/15, 20/20, etc-Push the pace on Annie, treating like the standalone benchmark Girl WOD that it is. Most should finish in around 10 or less minutes, giving about 5 minutes rest before the longer AMRAP to follow. Scoring: just count the reps for the AMRAP only. Annie (Time) 50-40-30-20-10 Double-unders Sit-upsEnter your time hereRead more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 3 Rounds 100m Run 12 KB Taters 12 Hollow Rocks Get Fit Min 20 – 32 For Time (Time) 800m Run 60 Wall Balls #20/14 60 KB Swings #53/35 12 Minute CapThis is an intentionally simple workout. Get it done fast while still focusing on quality of movement/ROM especially on the Wall Balls. This piece is essentially to prime you for the next piece to follow. Get Strong Min 45 – 55 Front Squat (AMRAP x 10) 10 Reps at #135/95 (95/65) 10 Reps at #165/115 (115/75) 10 Reps at #195/135 (135/95) 10 Reps at #225/155 (155/105) 10 Reps at #245/165 (165/110) Continue adding #20/10lbs (#10/5lbs) for 10 reps The Barbell comes from the ground, and a squat clean is allowed for the first rep of any set. The first weights are the RX and the weights in “()” is...Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 3 Rounds 12/10 Calorie Row 12 Lateral Hops Over Rower 12 Horizontal Ring Rows Get Fit Min 20 – 35 4 Rounds (AMRAP – Reps) 1:00 Row for Calorie 1:00 Box Jumps Overs 24/20″ 1:00 Legless Rope Climbs 1:00 RestEach round you should match or beat the calorie count from the round before. BJO should be smooth and steady with a step or careful slide off the other side – don’t “rebound” back up. Set a goal for the Legless Climbs that you think you can hit all 5 rounds. You might stop early in the first couple rounds in order to match efforts in later rounds. It’s likely 1, 2, or 3 LLRC as a goal. For those w/o Legless abilities, a seated hand over hand climbs to standing works, or S-Arm Ring Rows if there is a rope...Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 200m Run then 25′ Lunge Steps 25′ Bunny Hops 25′ Lateral Squats w/ Pivot 25′ Bear Crawl 25′ Frankenstein’s 25′ Inchworm + Push Up Get Fit Min 20 – 40 For Time (Time) 400m Run 40 Alternating Pistols 400m Run 200 Double Unders 400m Run 20 Ring Muscle Ups 400m Run 20 Min CapDon’t discount the effort needed on the Runs just because you might be nervous about the higher skill movement to follow. Try to push the Run a bit, and take a moment to settle into whichever movement is going to follow. Here are some suggestions for scaling the three movements: Pistols can be done with a waist high band across the j-cups to assist. DU should be worked on with a 3:00 cap if someone is trying to accumulate reps. RMU can be a low ring transition...Read more

CrossFit Covalence – CrossFit Track Sunday AMDAP x 25 400m Run Rest 1 minuteRead more