CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 4 Rounds Bike (or other machine) :30 on / :30 off increase output each effort then 2 Rounds 10 Banded Pull Aparts :10 Handstand Hold or Shoulder Taps 3 Inchworms + Push Up Get Fit Min 24 – 52 7 Rounds (AMRAP – Reps) 1:00 Calorie Bike* 1:00 Handstand Walk 2:00 Rest*Echo bike is default, but any machine is fine today. You don’t need to full on sprint the Bike, nor do you need to rush your HS Walks. Hold a pace on the Echo Bike near the top of your sustainable range. The HS Walk is an accumulation of distance. Set up 15-25′ distances, and feel free to throw in pirouettes to turn around if you’re at that level. Score will be total Calories + 5′ HS Walk increments. If space or bikes are an issue, this structure gives...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 200m Run then 10 Kip Swings 10 Pull Ups 10 Air Squats then 5 Scap Pull Ups 5 Burpees 5 Russian Baby Makers Get Fit Min 20 – 32 For Time (Time) 21 – 15 – 9 Pull Ups Lateral Bar Burpees Overhead Squats #95/65 12 Min CapYou need to be willing to hit the gas pedal on this one – which may require some modification. Pull Ups in 1-2 sets each round, Burpees steady moving straight through, and 1-2 sets on the OHS. Your goal should be figuring out how to finish in 10 minutes or less, even if that means a 15-12-9 variation for some. Get Strong Min 40 – 55 Back Squat (Every 2:30 x 6 4 Reps) 6 sets of 4, with a gradual build. The last 3 sets should be heavy and challenging! If you’re...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 2 Rounds 20 Lunge Steps 20 S-Leg V-Ups 10 Barbell RDL 10 Barbell Press Get Fit Min 20 – 34 3 Rounds for Time (Time ↓ Shorter is Better) 20 S-DB Box Step Overs 24/20″ #50/35 15 Toes To Bar 10 Clean & Jerk #115/75 14 Min Cap-You need to just cruise through these rounds in 5 minutes or less. Set yourself up with a rep scheme that allows you to minimize lengthy rest on any one movement. Remember that this is Recharge week, so modify the hell out of this and make sure you feel good coming out the other side! Get Strong Min 44 – 56 Clean and Jerk (Every 90 seconds x 8 1 Rep) -Any style of Clean (squat/power) is fine! Split Jerk is the name of the game today! You’ll be very warmed up coming...Read more

CrossFit Covalence – CrossFit Track Sunday For Time (Time ↓ Shorter is Better) 800m Run 2 Minute Rest 800m Run 2 Minute Rest 400m Run 1 Minute Rest 400m Run 1 Minute Rest 800m Run 2 Minute Rest 800m RunRead more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3:00 on Machine of Choice then 5 Rounds 5 Ring Rows 5 Push Ups Get Fit Min 25 – 50 25:00 Minute Clock – SOLO – For Time (Time ↓ Shorter is Better) 50 Pull Ups 50 Bench Press #115/85 35 Pull Ups 35 Bench Press #135/95 20 Pull Ups 20 Bench Press #155/105 Straight into 5RM Bench Press in remaining time 25 Min Cap-Saturday Pump Session. Pull Ups and Bench should be in big chunks, scale/modify the variation to make that happen – you shouldn’t be standing around for long periods of time. You also don’t need to increase weight on the Bench Press if you’re getting to fatigue early on. This can also be a Floor Press workout if needed in gyms without enough benches. Enter your time you complete the Metcon here 25:00 Clock – PARTNERS –...Read more