CrossFit Covalence – CrossFit Warm Up Min 0 – 12 3 Rounds: 200/150m Row 10 Steps/leg Goblet Lateral Walks 10 Up Downs 10 Step Overs Get Fit Min 20 – 50 5 Rounds for Time – SOLO (AMRAP – Reps) 4:00 on / 2:00 off 600m/500m Row 8 Front Rack Lunge Steps* in remaining time Max Burpee Box Get Overs 30″ *Build with each set.Don’t blow up trying to go too fast on the first round. Consistency in pacing is what will get you through these 5 rounds without feeling like you’re going to die. The Lunges will come from the rack today, this is your strength built into today’s piece for a 5×8 building across each set. Start at a moderate load for 8 knowing you’ll be coming off a longer row, the legs will be pre-fatigued. We want smooth and steady reps on all your sets today. If...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 :30 Bike-Easy 10 Scap Pull Ups 10 Kang Squats :30 Bike- Mod 10 Russian Dips How to Do Tricep Extensions on the Floor (Calisthenics) – 3 AMAZING Tips! si=n1-0GrKUguWVQt8E 10 Bradford Press :30 Bike-Hard 3-5 Negative Pull Ups 10 Thrusters Get Fit Min 20 – 34 8 Rounds for Time (Time) 12/9 Calorie Bike 3 Bar Muscle Ups 5 Thrusters #115/80 14 Minute Time CapThe rounds are short but demanding, and that volume will start to add up by the halfway point. Be a bit more paced and strategic early on than you think you need to be. If you end up with a little gas in the tank in the last couple rounds, you can kick it up. Thrusters and BMU should be UB most of the way. If you are still working on stringing BMU, quick singles should still get...Read more

Announcements Skills Clinic Survey Gym Poll for Additional Skills Work! Check it out and leave me your feedback! Thank you! Best Time for Skills Clinic 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 15 – 40 5 Rounds For Time (5 Rounds for time) 5 Shuttle Runs (25ft Down and Back = 1) 100′ Burpee Broad Jumps 100′ Bodyweight Lunges Rest 2:30 between rounds 25 Min CapA nice long grinder today. The 2:30 rest between movements will allow you to collect yourself for the next round, and allow for a slightly faster pace than if it were just a straight through AMRAP. A good goal today would be to get through each round in under 3 MINUTES. If you’re dragging on...Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 400m Run Then Burgener Warm Up for Snatch Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch Balance with a dip Get Fit Min 20 – 29 “Running Isabel” (Time) 5 Rounds for Time 100m Run 6 Snatches #135/95 9 Time CapThis should be a sub 6 min workout to meet the stimulus. If it gets closer to 7 mins, fine, but anything longer than that means you should have modified the weight. This weight should be something you can T&G (doesn’t mean you have to). Runs are short and fast then right in and onto the barbell. Get...Read more

Announcements Skills Clinic Survey Gym Poll for Additional Skills Work! Check it out and leave me your feedback! Thank you! Best Time for Skills Clinic CrossFit Covalence – CrossFit Announcement Happy Veteran’s Day to all our gym members, coachs and our very own, Johnny! Warm Up Min 0-12 2:00 Bike then 3 Rounds :10 Bottom of Squat Hold w/Plate straight into 5 Slow Plate Squats (3 sec down 3 sec up no stopping) 10 Plate Presses 5 Burpees to Plate then get ready for back squat primer sets Get Strong Min 18 – 35 Back Squat (5 minutes to complete 2 x 10 – “Primer Sets” Then 12 minutes to establish a Heavy Double) This is our first piece today, fresh legs to go heavy and maybe hit a new Back Squat PR for a Double. The 2×10 Primer Sets should be light to moderate in weight, with a focus...Read more