CrossFit Covalence – CrossFit Warm Up Min 0 – 12 Down and Back, full distance of gym… Shuttle Run Forward Shuttle Run Backpedal Straight Leg Bear Crawl Lateral Lunges Toe Walk Heel Walk Then Review Shuttle Run Efficiency Tips Get Fit Min 21 – 40 5 Rounds – SOLO (5 Rounds for reps) AMRAP x 3 2 x 50’ Shuttle Runs 2 Lateral Burpees 2 Hang Squat Snatch #115/75 4/4/4, 6/6/6, etc Rest 1 minuteShuttles will be 25′ out and back, past open standard (two feet / one hand). Burpees should be fast and efficient. The “Hang” is to encourage UB sets with the bar for as long as possible. If you can’t hit 6 in a row without concern, the weight is too heavy. Scale to something you can put up a decent number with. Start over at 2/2 each AMRAP. Scoring: total reps completed across all five rounds...Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 2:00 Bike Burgener C&J Warm Up Then 15” Hollow Hold on Rig 10 Kip Swings 10 Single Leg T2B Get Fit Min 20 – 27 CrossFit Games Open 13.4 (AMRAP – Reps) Complete AMRAP in 7 minutes of: 3 Clean and Jerk #135/95 3 Toes-To-Bar 6 Clean and Jerk 6 Toes-To-Bar 9 Clean and Jerk 9 Toes-To-Bar 12 Clean and Jerk 12 Toes-To-Bar 15 Clean and Jerk 15 Toes-To-Bar 18 Clean and Jerk 18 Toes-To-Bar 21 Clean and Jerk 21 Toes-To-Bar *If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.Good ole’ Open retest! Fast singles from start to finish on the barbell for most of you. Choose plates that won’t bounce all over the place. It’s also smart to break the TTB sets into little chunks with very short...Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 AMRAP x 8 10 S-DB KB Deadlifts – Left 25ft Farmers Carry 10 S-DB KB Deadlifts – Right 25 ft Farmers Carry 50 ft (D&B) Walking Lunges 10 Push Ups Get Fit Min 20 – 50 For Time (Time) Buy-In: 400m DB/KB Farmer Carry #50/35 -Then- 40 Lunge-Lunge-Squat #75/55 40 Ring Rows 30 Push Ups 400m Run 30 Lunge-Lunge-Squat 30 Ring Rows 25 Push Ups 300m Run 20 Lunge-Lunge-Squat 20 Ring Rows 20 Push Ups 200m Run 30 Min CapThis will be a good day to work on pacing rather than trying to sprint through the piece. Choose an appropriate load for the FC, looking at it being anywhere between 3-5 Min depending on how you approach it. You may want to take a few breaks to save your grip for the other movements. The L-L-S may be a new...Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 3 Rounds 250/200m Row 10 BB Good Mornings 10 Step Ups → Box Jumps (2x) Get Fit Min 20 – 35 Christine (Time) 3 rounds for time of: 500-m row 12 bodyweight deadlifts 21 box jumps, 20-in. boxClassic CrossFit Girl WOD today. Christine is rough on the legs, make sure you are ready to jump when you get to those Box Jumps. The Deadlifts are at bodyweight, if that is a weight where you will have to break more than once maybe try .75x BW or even .5x BW. You want to pace yourself where you can hold on for the first 2 rounds and then give it all you have on the last round. The Row pace matters, however this workout won’t be won on the row but on consistency of the DL and Box Jumps. Box Jumps are...Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 TABATA Bike 20” ON / 10” OFF – 4 Rounds Then 3 Rounds 20 Single Unders 10/Side KB Goblet Lateral Walks 50’ KB Goblet Carry (25’ D&B) Get Fit Min 20 – 36 E4MOM x 4 (4 Rounds for time) 25/20 Calorie Bike 60 Double Unders 10 Front Squats #155/105You should find a pace that allows for close to a minute of rest each on the 4 rounds. The Front Squats should be done UB for as long as possible. DU shouldn’t take longer than 1:00. Scale back the reps if needed. Bike Calories shouldn’t take longer than about 1:30. Try 20/16 if the bike is going to hold you back. Score: record your time to complete each round Get Strong Min 44 – 56 Front Squat (12:00 minutes to establish a 3RM) Play this however you feel is best...Read more