CrossFit Covalence – CrossFit Warm-up Min 0-12 2 Rounds 3 Inchworms 10 S-Leg Glute Bridges (5/side) then 2 Rounds 10 Light Deadlift 1 Wall Walk + :05 Nose and Toes Hold Get Fit Min 20 – 36 For Time (2 Rounds for time) 21 – 15 – 9 Deadlift #185/125 9 – 6 – 3 Wall Walks 3:00 Rest 21 – 15 – 9 Sumo DLHP #95/65 9 – 6 – 3 Wall Walks 16 Min CapBack to back similar couplets, both requiring some intensity! The DL and Sumo DL sets should be done in 1-2 efforts, scale the weights to make that happen. The Wall Walks will end up being more of a grind. If you’re still building your Wall Walk abilities, just go as high as you feel comfortable then return back to the floor. You have about 6:30 per couplet to finish under the cap, so if...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 200m Run or 1:00 Bike/Row then 3 Rounds :20 Single Unders :20 Rest :20 V-Ups :20 Rest Get Fit Min 18 – 34 EMOM x 16 (AMRAP – Reps) 1. 40 Crossover Single Unders 2. 16/12 Calorie Bike or Row 3. Max Toes to Bar 4. Rest *Score is total toes to barYou have 4 rounds of this EMOM, the Jump Rope reps are about establishing a rhythm and developing skill under fatigue. Push the Bike hard for about :40-:45 at the most to accumulate your calories, leaving a short time to breathe and transition before the TTB. Use the full :60 to accumulate TTB reps, you can hit multiple set in the minute window as needed. Get Strong Min 44 – 56 Power Snatch (E2MOM x 6 – 1 rep of complex) Complex: 1 Power Snatch 1 Hang Power Snatch 1...Read more

CrossFit Covalence – CrossFit Track Sunday 3 Rounds (Distance) 1 minute Walk 1 minute Easy Jog 1 minute Moderate Jog 1 minute Fast Run/Jog Rest/Walk 4 minutesThe goal is to have each jogging speed is distinctly seperate from one another and your effort is noticeably higher with each passing minute.Read more

CrossFit Covalence – CrossFit Warm-up Min 0-12 2 Rounds :30 Row :30 S-DB Press :30 Burpees (slow steady) 1:00 Rest Get Fit Min 20 – 50 5 Rounds for Time – SOLO (Time) 15 DB Push Press #50/35s 15/12 Calorie Row 15 Lateral Burpees ov DBs or Barbell 3:00 Rest 30 Min Cap3:00 rest per round is a lot. This allows you to push each round extremely hard. Push Press can be with a barbell #115/85 if there are not enough DBs available. AMRAP x 30 – PARTNERS (AMRAP – Reps) Climb the Ladder* 2 Push Press #115/75 2 Calorie Row 2 Bar Facing Burpees*increase reps by 2 every round and alternate movements with your partner FLOW: P1 = 2 push press, P2 = 2 calorie row, P1 = 2 bar facing burpees, P2 = 4 push press, P1 = 4 Calorie Row, P2 = 4 Bar Facing Burpees… Partners...Read more

CrossFit Covalence – CrossFit Get Fit This is the annual Covalence July 4th Workout, so be sure to check your times from previous years. If this is your first time doing it, it can be a grind, so move slowly and methodically, and keep your heart rate under control as best you can. Happy Birthday America! (Time) For Time: 13 Rounds of 7 Thrusters #95/65 4 Bar Facing Burpees 17 Double Unders Then immediate cash out of: 76 Air SquatsTime Cap: 30 minutes Time Goal: 20 minutesRead more