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) -Then- Breakdown the Turkish Get Up Get Fit Min 20 – 56 36:00 Running Clock (Weight) 0:00 – 12:00 50 Push Ups Then find a 5RM Back Squat 12:00 – 24:00 50 Strict Pull Ups Then find a 3RM Back Squat 24:00 – 36:00 50 Dips (any variation) Then find a 1RM Back SquatYou’re not finding a true 5 or 3RM in the first two rounds, but instead hitting a few sets of that rep scheme in the time you have left, as you build your squat across the entire workout. This might be more fun in a partner variation, where the gymnastics reps could go up to 60 or even 80 totalfor better pairs, followed...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 Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14#Happy NYE! Let’s end 2025 with one hell of a workout! The 30 minute cap is doable for many, but if you want to be sure you make it, grab a lighter ball than you think or lower the box height. Try to keep the volume intact the best you can. A good reference point for the WB weight for this workout should be “can you do 30 reps unbroken at this weight?” If you can’t, we may want to decrease the weight. This is over a mile of running,...Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 400m Run Then Burgener Snatch Warm Up Get Fit Min 22 – 28 Ingrid (Time) 10 Rounds For Time: 3 Snatches (135/95 lb) 3 Burpees Over the BarTo learn more about Ingrid click hereThe entire workout is 30 Snatches and 30 Burpees, this is meant to have significant intensity! With that in mind, there is a 6 minute cap. For some, that means you must scale the barbell weight. Reps don’t need to be T&G but they should be fast singles at bare minimum! Burpees should not slow down much other than for being out of breath near the end, but there’s not enough of them to deal with much upper body fatigue. You got 6 mins, set yourself up for success and let it rip! Get Strong Min 40 – 54 Power Snatch (E2MOM x 7 5 – 5...Read more

CrossFit Covalence – CrossFit Warm Up Get Fit Min 20 – 35 4 Rounds for Time (Time) 50 Double Unders 8 Hang Squat Cleans #115/85 8/6 Strict Chin Ups 1:00 Rest 15 Min CapDU and Cleans should be done in 1-2 sets and smooth. Modify the load and or volume in order to do so. Chin Ups should be 1-3 sets, but not more than that, so take an extra moment during transitions to stay in control. Grab assistance if needed to get some solid strict work in today. Take this piece as a smooth and steady workout rather than fast and die. Keep everything in control. Fatigue will set in on the Chin Ups in the later rounds but if approached well you should always be able to finish your sets. Get Strong Min 44 – 56 Paused Front Squat (E2MOM x 6 – 5 Reps) Each rep should...Read more

CrossFit Covalence – CrossFit Track Sunday For Max Distance (Distance) 10 – 8 – 6 – 4 – 2 Minute Run 2 Min Rest between each setGradually increase your pace as the running duration decreases. Can do walking rest breaks to keep adding to your total distance.Read more