CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 5 Rounds :30 on / :30 off Row for Cals – Increase effort each interval then 2 Rounds 10 Kang Squats 5 Burpees Get Fit Min 20 – 32 For Time (Time) 21-15-9 Push Ups Calorie Row Sumo DLHP #95/65 12 Min CapThis should be a shorter workout in general, the 12 minute cap being overly friendly to get everyone to finish. The goal for all should be modifying their way to a sub 10 time. Get Strong Min 41 – 56 Bench Press (E3MOM x 5 10 – 10 – 5 – 5 – 5) Starting with a couple higher reps sets – which should still be at working weights (not a warm up). Then add a big chunk of weight for the 5s and continue to build. If you are feeling good and want to add an extra...Read more

CrossFit Covalence – CrossFit Track Sunday 60 Minutes (Distance) E5MOM x 12 Odd: 400m Run Even: 800m Run The 400m runs should take you well under 2:30 to finish, if not then the 800m needs to be dropped and just complete all rounds at 400m. Walk the remaining time between rounds.Building off last week’s, 60 minute walk/ruck…We will turn this into a Walk/Run.Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 400m Run then 3 Rounds 10 RDLs 10 Kip Swings (R2 Pull Ups, R3 Push Ups) Get Fit Min 16 – 36 AMRAP x 20 – SOLO (AMRAP – Rounds and Reps) 1 Hang Power Clean #165/115 1 Front Squat 1 Shoulder to OH Rest 1:00 Reps increase… 2/2/2, 3/3/3, 4/4/4, 5/5/5We have some heavy barbell cycling today. These sets likely will not stay unbroken for long, so make sure you plan your breaks accordingly to avoid doing extra work. i.e. your last hang power clean should always the start of your first front squat. And, NO, a hang “squat” clean does not count today! AMRAP x 20 – PARTNERS (AMRAP – Rounds and Reps) 1 Hang Power Clean #165/115 1 Front Squat 1 Shoulder to OH FLOW: P1 = 1/1/1, P2 = 1/1/1, P1 = 2/2/2, P2 = 2/2/2....Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3 Rounds 100m Run 16 Lunge Steps :15 HS Hold Get Fit Min 25 – 50 5 Rounds for Max Distance (AMRAP – Reps) 2:30 ON / 2:30 OFF 20 DB Box Step Overs 50/35s 24/20″ Max Distance HS Walk in remaining timeThe Box Step Overs can be done with any pair (or single) DB or KB that keeps you moving through all 20 reps each round. These should be done around :60-:90 providing lot of time on your hands today. The HS Walk can be done in any increments you have space for. Modifications can include Wall Walks, HS Steps toward wall, or even Bear Crawls today. Scoring: HS Walk or Bear Crawls” = 6 ft (1 mat length) = 1 rep Wall Walks = normal repsRead more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality Mini Dynamic WU: 25′ High Knees 25′ Butt Kicks 25′ Frankenstein Kicks 25′ Duck Walks 25′ Burpee Broad Jumps (or coaches choice of movements) Get Fit Min 20 – 40 AMRAP x 20 (AMRAP – Rounds and Reps) 100m Run 10 Air Squats 5 Burpees to 6″ Target 200m/20/10, 300m/30/15-We have an all bodyweight ascending ladder today. This will allow everyone to move for the full 20 minutes, no matter how slow the pace becomes later in the workout. For those with a solid aerobic base, pushing right up to their threshold and hanging on can be the play here. The movement change often enough that you should face any kind of “burn out” for quite a while if at all. Scoring: Starting the run = 1 rep Finishing the run = 1 rep If you finished 600m Run +...Read more