CrossFit Covalence – CrossFit Warm-up Min 0 – 12 3 Rounds 100m Run 12 Lateral Bar Hops 12 Light Single Arm Russian KB Swings (6/side) Get Fit Min 20 – 36 3 Rounds (Time) 400m Run 25 Box Jump Overs 24/20″ 25 KB Swings #53/35 16 minute time capYou’re stepping off the other side of the box, so plan your footwork ahead of time to avoid wasted time and energy. Focus on a tight and aggressive hinge during the KB Swings today to really wake up the posterior chain for the Deadlifts to follow Get Strong Min 45 – 57 Deadlift (E4MOM x 3 – Complete 1 set: 21 – 15 – 9) You’ll choose your weights and take 1 attempt (after some simple warm up sets) at each UNBROKEN set, 21, 15, and 9.Read more

CrossFit Covalence – CrossFit Metcon With the addition of the new gym toy, i will be posting Sunday Runday workouts so we can take advantage of the Air Runner. Enjoy! EMOM x 20 (Distance) Odd: Run Even: Walk/Rest/Trade with a PartnerNot going to over complicate it today. You run for one minute, rest for one minute. Pick the pace and stick with it (or go faster, that’s always an option too). If there’s two then alternate minutes running and resting. The running speed should be fast.Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 3 Rounds :30 on :30 off Bike For Cals then 2 Rounds 6 Burpees 9 Jumping Squats Get Fit Min 18 – 38 5 Rounds – SOLO (4 Rounds for calories) 2:00 ON / 2:00 OFF 6 DB Man Makers #35/20s Max Calories on Bike in remaining timeMan Maker = 1 Push Up on DBs, Single Arm Row, Straight into Squat Clean Thruster Grab a pair of DBs you think you can complete all 6 Man Makers in under :60 no matter what. You’ll hop right on your Bike (or other machine) after and accumulate calories. You score will be total calories across the 5 rounds AMRAP x 20 (AMRAP – Rounds and Reps) 4 DB Man Makers (share a pair of choice) 12/9 Calorie BikeAlternate full rounds as fast as possible Get Strong Min 46 – 56 Back Squat...Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 200m Run or 1:00 on Machine then 20 S-Leg V-Ups 20 Empty Bar Push Press 10 V-Ups 10 Push Jerk w/ pause in receiving position Get Fit Min 20 – 32 8 Rounds (Time) 8 T2B 8 S2OH #135/95 12 Minute CapYou need to average better than :90 per round to finish, and we want you to finish. On the TTB 1-2 quick sets is fine. If those are challenging, Alternating S-Leg TTB, Knees to Elbows, or Knee Raises are solid alternatives to keep you moving. The S2OH weight should allow UB sets for at least the first 4 rounds Get Strong Min 42 – 56 Push Jerk (Every 90 seconds… 3 Rounds @ 3 reps 3 Rounds @ 2 reps 3 Rounds @ 1 rep) The triples should start light and be at a reasonable working weight by the...Read more

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 22 – 52 AMRAP x 30 (AMRAP – Rounds and Reps) 10 Strict Pull Ups 25 Double Unders 15 Push Ups on DBs 25 Double Unders 20 DB Front Squats 25 Double Unders 1:00 RestDepending on your level of fitness and how hard you choose to push today, you’ll likely finish somewhere between 4 and 6 rounds. Pull Ups can be standard or Chin Ups or a mix of both. The reps should be done in 1-3 sets per round. Push Ups on DBs create a small deficit for your chest to get below your hands, and also keeps your elbows from flaring outward. Use the same DBs for the Squats which...Read more