CrossFit Covalence – CrossFit Warm Up Min 0 – 12 200m Run or 1:00 on Machine then 20 S-Leg V-Ups 20 Empty Bar Push Press 10 V-Ups 10 Push Jerk w/ pause in receiving position Get Fit Min 20 – 32 8 Rounds (Time) 8 T2B 8 S2OH #135/95 12 Minute CapYou need to average better than :90 per round to finish, and we want you to finish. On the TTB 1-2 quick sets is fine. If those are challenging, Alternating S-Leg TTB, Knees to Elbows, or Knee Raises are solid alternatives to keep you moving. The S2OH weight should allow UB sets for at least the first 4 rounds Get Strong Min 42 – 56 Push Jerk (Every 90 seconds… 3 Rounds @ 3 reps 3 Rounds @ 2 reps 3 Rounds @ 1 rep) The triples should start light and be at a reasonable working weight by the...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 22 – 52 AMRAP x 30 (AMRAP – Rounds and Reps) 10 Strict Pull Ups 25 Double Unders 15 Push Ups on DBs 25 Double Unders 20 DB Front Squats 25 Double Unders 1:00 RestDepending on your level of fitness and how hard you choose to push today, you’ll likely finish somewhere between 4 and 6 rounds. Pull Ups can be standard or Chin Ups or a mix of both. The reps should be done in 1-3 sets per round. Push Ups on DBs create a small deficit for your chest to get below your hands, and also keeps your elbows from flaring outward. Use the same DBs for the Squats which...Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 200m Run then 3 Rounds 12 Lateral Bar Hops 8 Muscle Snatch w/ Empty BB Get Fit Min 20 – 55 35:00 Running Clock (Time) 3 Rounds 10 Box Jumps 24/20″ 12 Power Snatch #95/65 2:00 Rest 3 Rounds 10 Box Jumps 24/20″ 9 Power Snatch #115/85 2:00 Rest 3 Rounds 10 Box Jumps 24/20″ 6 Power Snatch #135/95 2:00 Rest 3 Rounds 10 Box Jumps 24/20″ 3 Power Snatch #155/105 In Remaining Time… Establish a Heavy Single Power SnatchThis is a Power Snatch focused session. The weights on the first four sections should be adjusted as needed to keep you moving. Light, Light to moderate, moderate, “heavy-ish” should be the 4 part weight progression. You shouldn’t be near failure in the workout. Singles from the start or even the second round is acceptable! Make sure you’re finishing each 3...Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 Dynamic: 2 Shuttle Runs 50′ Lunge Steps w/ Twist 2 Shuttle Runs 50′ Spiderman w/ Twist 2 Shuttle Runs 50′ Burpee Broad Jumps Get Fit Min 16 – 32 For Time (Time) 800m Run 60 Burpees to 6″ target 800m Run 16 Min CapYou should look forward to this. Either you’re a bodyweight crusher and you get an opportunity to really express your fitness, or you struggle with either/both movements and need mental win. Set goals on your 800m times and burpee pace (burpees per minute) and do what you can to maintain. A lot of time simpler workouts are better, I think today is a good example of that – show up and go : Get Strong Min 42 – 56 Hang Power Clean (14 minutes to establish a heavy single complex) Complex: 1 Power Clean + 2 Hang...Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 2:00 Slow on Machine of Choice or Shuttles then 3 Slow Rounds of “Cindy Get Fit Min 20 – 40 Jason (Time) 100 Squats 5 Muscle-ups 75 Squats 10 Muscle-ups 50 Squats 15 Muscle-ups 25 Squats 20 Muscle-upsIn honor of S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007.This is an old school CF Hero WOD. It starts off very Air Squat focused, then switches to very Gymnastic focused near the end. If you have some RMU or BMU this is a good opportunity to work on volume and capacity. You can modify the MU rep scheme as needed (ex: 3-6-9-12 instead of 5-10-15-20, or even less if needed). If MU are not in the cards at all, consider a MU progression of some kind instead of your “go-to”...Read more