CrossFit Covalence – CrossFit Warm Up Min 0-12 30/24 Calorie Bike -Then- AMRAP 6 8 Scap Pull Ups 8 Jump Squats 8 PVC Overhead Squats Get Fit Min 20 – 35 AMRAP x 15 (AMRAP – Rounds and Reps) 2 Rope Climbs 10/8 Calorie Bike 15 Wall Balls #20/14-You should be going for 5-8 rounds depending on how good your Rope Climbs are and if you choose to keep the WB UB. The goal today is just to keep you moving across the 15 minutes. Modify RC to 5 Strict Pull Ups, or if 2 RC will hang you up, just do 1 if you are wanting to work on the skill. Get Strong Min 46 – 56 Overhead Squat (E2MOM x 5 – 3 Reps w/ 3″ Pause ) EACH OHS rep should have a full :03 pause in the bottom. You don’t need a ton of weight, it’s...Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 200m Run -Then- 3 Rounds 5 S-DB Sumo RDL 25′ Overhead DB Carry/ Arm :20 Hollow Hold 5 Box Step Overs Get Fit Min 20 – 50 E3MOM x 10 (10 Rounds for time) 16 Hang DB Snatch #50/35 15 V-Ups 14 S-DB Box Step Overs 24/20″-On the DB Snatch go 8 on one arm then 8 on the other. V-Ups should be rapid fire in 1-2 quick sets (modify the number if needed). Step Ups don’t need an aggressive pace, and you also don’t need a ton of rest each round if you move with control the entire workout. Scoring: Record time to complete each roundRead more

CrossFit Covalence – CrossFit Track Sunday 2 Rounds for Time (Time) 800m Run 40 Air Squats 800m Run 40 Air SquatsRead more

CrossFit Covalence – CrossFit Warm Up Min 0-12 100m Run 2 Rounds: 7 Hang Muscle Cleans 7 Up Downs 100m Run 2 Rounds: 7 Front Squats 14 Bar Hops 100m Run 2 Rounds 7 Hang Squat Cleans 7 Bar Facing Burpees Get Fit Min 20 – 32 E3MOM x 4 – SOLO (AMRAP – Reps) 200m Run 8 hang Squat Cleans #135/95 Max Bar Facing Burpees in remaining timeThe Hang forces you to cycle the bar quickly rather than in controlled singles. You should be able to complete all 8 reps each round in 1-2 sets. You don’t need to sprint the Burpees to finish, just find a way to keep yourself moving over and over. If the Hang Squats Cleans are going to slow you down scale back the load, maybe try 115/85. Record your total number of burpees completed across all four rounds. AMRAP x 12 – PARTNERS...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 10 Box Step Ups 10 Kip Swings :20 Bottom of Squat Hold 10 Seated Box Tuck Jump 8-10 Kipping Pull Ups 10 Strict Press 8 Box Jump Over 8-10 Box or Ring Dips 10 Thrusters Get Fit Min 20 – 35 3 Rounds for Time (Time) 6 Ring Muscle Ups 12 Box Jump Overs 30/24″ 18 Thrusters #95/65 15 Minute CapUnless you’re very confident with all three movements, you’ll want to take a bit of a conservative approach on this piece. The overall volume is quite low, but each movement can impact the other significantly. Ring MU should be done in 1-3 sets per round, otherwise trim back the volume or modify the movement. That could be Dips/Pull Ups, Ring Supports/Negatives, or something else that supports a Muscle Up progression. Box Jumps should be just a little more challenging than...Read more