CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 200-200-200m Row 9-12-15 Burpees to 6″ target Get Fit Min 20 – 35 5 Rounds for Time (Time ↓ Shorter is Better) 15/12 Calorie Row 12 Burpees Over Rower 12 Chest to Bar Pull Ups 15 Min Cap-You need to average under 3:00 per round, which is not automatic for everybody. When needed, modify the rep scheme so that you can keep a reasonable output across the majority of the workout. 75/60 Calories, with 60 Burpees and Pull Ups is relatively low volume in general – so we expect the pace to be pushed! Get Strong Min 44 – 56 Hang Power Clean (E2MOM x 6 5 Reps) -Of the 6 sets, the first 3 should be the moderate build, the second three should be heavy and challenging!Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3 Rounds 100m Run 10 Hollow Rocks 10 DB Hang Snatch 10 Goblet Squats then Snatch warm up (coaches choice – PVC or Barbell) Get Fit Min 26 – 50 24 Minute Running Clock (Time ↓ Shorter is Better) 3 Rounds of: 25 Toes to Bar 10 Squat Snatch #135/95 Then In remaining time Establish a Heavy Snatch Triple-The TTB/Snatch couplet should be finished in 12 minutes or less. The tricky part is choosing a weight that allow you to keep moving consistently. TTB should be done in 2-4 sets each round, modify the movement or rep scheme as needed. The remaining time will be spent building to a Snatch triple, with a drop and reset on each rep. The triple should be done in :30 or less to count. Scoring: Enter your time to complete the T2B & Sq...Read more

CrossFit Covalence – CrossFit Track Sunday E3MOM x 10 (Time ↓ Shorter is Better) 400m Run Walking Rest b/w RunsEnter your slowest timeRead more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 For Quality 3 Rounds 10 Calorie Row 10 Empty Bar Push Press 10 Empty Bar Front Squat Get Fit Min 25 – 47 3 Rounds for Time – SOLO (Time ↓ Shorter is Better) 30/24 Calorie Row 15 Thrusters #95/65 3:00 Rest 3 Rounds 20/16 Calorie Row 10 Thrusters #135/95 22 Min CapYou don’t want to “not try” on the Row because you’re afraid of how the Thrusters will go – but there’s a healthy amount of pull back needed to make sure you can maintain intensity across each 3 round window. The Thrusters can be done in 2 sets each round as needed – but really check in with yourself on the Row and make sure you’re giving a true all around effort. AMRAP – PARTNERS (AMRAP – Reps) AMRAP 10 30/24 Calorie Row 15 Thrusters #95/65 2:00 Rest...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 2 Rounds 200m Run 10 Ring Rows 5 Inchworm + Push Ups 10 Jumping Squats Get Fit Min 22 – 36 For Time (Time ↓ Shorter is Better) 10 Ring Muscle Ups 25 Power Snatch #95/65 75 Air Squats 25 Power Snatch 10 Ring Muscle Ups 14 Min Cap-If you cannot complete the RMU in 3 sets or less, either knock the reps back or choose the most challenging upper body pulling option you can complete 10 reps of. The Power Snatch should be a mix of T&G and maybe some singles at the end of the set. Get Strong Min 45 – 57 Overhead Squat (12 minutes to establish a heavy double) -Overhead Squat will come out of the rack. For many this will be as much about skill/positioning and time under tension. For those confident with this lift,...Read more