CrossFit Covalence – CrossFit Warm Up Min 0-12 4 Rounds :30 on / :30 off Row for Distance Increase efforts each round Get Fit Min 20 – 32 AMRAP x 12 (AMRAP – Reps) 1000m Row then 3 – 6 – 9 – 12 – 15… Thrusters #95/65 Chest to BarThere’s no good reason to hit the gas pedal on the Row, settle into a pace that allows your heart rate to come up to a sustainable level. Be very deliberate once you start the Thruster/CTB portion. Take the time you need on transitions to stay UB on both movements for a while. You should begin breaking by the double digit sets, this is far too long of a workout to have a Fran type feel. Be smart and strategic! Scoring: total reps completed of Thrusters and C2B Get Strong Min 42 – 56 Front Squat (E2MOM x 7 –...Read more

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