CrossFit Covalence – CrossFit Warm Up Min 0-12 2 Minute Bike -Then- 2 Rounds 50 ft Bear Crawls Forward/ Backwards* 20″ DB Goblet Squat Hold 10 DB Push Press, each side 10 Hops Over DB *Switch directions each lap Get Fit Min 20 – 32 3 Rounds for Max Reps (AMRAP – Reps) EMOM x 12 :30 ON / :30 OFF Thrusters #75/55 Calories on Echo Bike Wall Walks Double Unders-This first piece is a nice primer for the strength to follow. Rotate through movements OTM, use this time to work on these movements/skills. Modify load of the Thruster, and range of motion on WW if needed to stay moving the entire :30 of each round. You dictate the effort/pace within the working window. Scoring: Combine all reps completed across all rounds. Get Strong Min 42 – 56 Back Squat (14 minutes to establish a heavy triple) You shoulder hit...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 2:00 Bike -Then- AMRAP 6 :20s Handstand Hold 6 RDLs 6 Hang Muscle Cleans 6 Behind the Neck Snatch Grip Push Press Get Fit Min 20 – 32 AMRAP x 12 (AMRAP – Rounds and Reps) 12 Deadlift #115/85 6 Handstand Push Ups 8 Power Cleans #115/85 6 HSPU 4 Power Snatch #115/85 6 HSPU-Choose to hit either strict or kipping HSPU, depending on what you need to work on more. The barbell sets can be attacked anyway you see fit. Small chunks of T&G all the way down to singles. Try to finish over 3 rounds! 18 HSPU a round may catch up with you in the later Rounds. Break early and often to keep you moving and push failure out for as long as possible. The PS should be a weight that you can move smoothly for Singles. Modify the...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 3 Rounds 4 Shuttle Runs (Backpedal on the way back) 10 Banded Tricep Extensions 10 KB Deadlifts (aim to place KB by heels) Get Fit Min 20 – 34 For Time (Time) 50 Shoulder to Overhead #135/95 25 Shuttle Runs 100 KB Swings #53/35 14 Minute CapThis is a one time through chipper. You should have a weight that allows you to start with 12-15+ reps. You can push the S2OH near failure and take chances as you’ll have plenty of time to recover your shoulders on the shuttles to follow. Each shuttle is 25′ down and back, or if it’s easier for class – a 600m Run will do the trick. Finally grab your KB and hang on. Hold a tough overhead standard with the bottom of the bell straight up to the ceiling and the ears in line with the...Read more

CrossFit Covalence – CrossFit Track Sunday 10 Rounds for TIme (Distance) 2 Minute Jog 1 Minute WalkJogging pace should vary from round to round. Test your speeds and see what you find is sustainable and what isn’t. Enter your total distance covered. P.S. I do this frequently and if you push yourself its a great workout. The Seneca Park loop is a great place to do it.Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 2 Rounds RD1: 25′ Lunge and Reach RD2: 10 Cossack Lunges RD3: 20 Jumping Lunges + 8 Up Downs RD1: 5 Strict Pull Ups RD2: 10 Push Ups RD3: 5 Hips to Bar Get Fit Min 20 – 36 AMRAP x 16 – SOLO (AMRAP – Rounds and Reps) 12 Back Rack Lunge Steps #95/65 4 Burpee Bar Muscle Ups 30 Second Rest-No need to move super fast but instead just focus on the next rep, one at a time. 8+ rounds is where you want to end up. The :30 Rest is there for you to collect yourself moving into the next round. Use the rest to mentally prepare you to hold on to the Barbell for UB sets, then try to keep yourself moving at a nice smooth pace on the BBMU. Modify BBMU to Burpee Chest to Bar (or...Read more