CrossFit Covalence – CrossFit Warm Up Min 0 – 12 3 Rounds 8 Burpees 10 Air Squats 12 Hollow Rocks Then 2 Rounds (empty bar) 8 Deadlifts 8 Muscle Cleans 8 Front Squats 8 Strict Press 12 Days of Christmas (Time) 12 Days of Christmas Muscle Up Overhead Squats #115/85 Snatches #115/85 Pistols C2B Burpees Wall Balls #20/14 Russian KB Swings #70/53 T2B S2OH #115/85 Hang Cleans #115/85 Deadlifts #115/85 Time Cap: 40:00It’s that time of year again!!! Start slow with this great workout, it becomes a slog right around the Wall Balls and KB Swings. Adjust the barbell weight to be able to flow from the Snatches right into the OHS without having to drop the barbell. Same for the DL, Cleans and S2OH.Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 3 Rounds 15 Jumping Jacks 10 Hollow Rocks 5 Russian Baby Makers Get Fit Min 20 – 36 5 Rounds (Time) 20 KB Swings #53/35 20 Ab Mat Sit Ups (Or V-Ups) 10 Strict Pull-Ups 1:00 Rest 16 Min CapThe short rest is to give you the chance to go UB through each set of swings and move quickly through the Sit Ups/V-Ups as well. Many will have to slow the intensity a bit to complete the Pull-Ups, which should be done in 1-3 quick sets. Get Strong Min 45 – 55 () These Rows should be heavy! Use a bench or box to post up on hand and one knee. We want these to be more like a “Kroc Row” which allows for a twist of the truck for added speed and power – this also allows you to...Read more

CrossFit Covalence – CrossFit Warm Up Merry Christmas Covalence!Read more

Announcements Covalence Commited Club – Starts this December. Be sure to sign in and take 12 classes in the Month of December to earn a custom Covalence gift! You will not want to miss out. If you sign into Open Gym you MUST do the Workout of the Day. **Holiday Hours** Wed: 6, 7 , 8am Classes Christmas: Closed Fri: 6, 7, 8am Classes Saturday: Normal Hours CrossFit Covalence – CrossFit Warm Up Min 0 – 12 3 Rounds of TABATA Bike 20” ON / 10” OFF Then 3/side Spider-Man Lunge w/ Rotation 6 90/90 Hips with Good Mornings 6 Cat Cow The 5 Snatch Grip Deadlift 20 Bar Hops 10 Single Leg V-Ups 5 Hang Muscle Snatch 10 Up Downs 10 Single Leg V-Ups 5 Power Snatch 5 Lateral Burpees Over Bar 10 Kipping Knee Raises Get Fit Min 24 – 54 Bad Santa (AMRAP – Reps) AMRAP x...Read more

CrossFit Covalence – At-Home Warm Up Min 0 – 12 200m Run The 3 Rounds 10” HS Hold 5 Burpee Tuck Jumps 15 Banded Zercher Good Mornings Get Strong Min 20 – 28 Sumo Deadlift (E2MOM x 4 – 5 Reps) Using Sumo Deadlifts to prime to posterior chain before some heavier Cleans today. If you’re new to Sumo, be open to try some new set up positions until you find what feels most comfortable and strong. You can complete these reps T&G or if you’re the type that likes to settle the bar then re-engage (very typical with sumo) that’s fine too. Just like we try to squat with a mix of patterns, we should also be exposed to a mix of pulls as well. No need to go crazy heavy today, save yourself for the metcon.Read more