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 20 – 50 AMRAP x 30 (AMRAP – Rounds and Reps) 1000m/800m Row 15 Burpees Over Rower 45 Sit Ups 15 S-Arm Push Press R #50/35 15 S-Arm Push Press L 30 Min CapA nice long grinder today. The :30 rest between movements will allow you to recollect yourself for the next movement, and allow for a slightly faster pace than if it were just a straight through AMRAP. A good goal today would be to get through 3+ rounds. To complete at least 3 rounds the row would need to be under 4:00. To use the DB weight for the PP should be able to complete in 1-2 sets throughout. Modify the...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 Tabata :20 on / :10 off 3 Rounds each movement Bike (increase intensity on bike ea round) Line Hops Split Stance Lunge R Split Stance Lunge L Get Fit Min 20 – 38 1 Min ON / 1 Min OFF (Time) Complete… 60/48 Calorie Bike 150 Double Unders 100’ DB Walking Lunges #50/35s Cap: 18 minutesThe 1 ON / 1 OFF format demands that you push the paces you couldn’t normally hold during a straight through variation of this chipper. That doesn’t mean “sprint”, as you won’t have enough recovery time to do that – but pushing beyond your comfort zone without question. To give you an idea of what it might take to finish… 15/12 Cals per round, 50+ Dubs, 75 ft per round at a minimum! Get Strong Min 46 – 56 Back Rack Lunge (10 minutes to complete… 3...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 2 Rounds: Bike :30 easy-:20 moderate-:10 hard then 3 Rounds 7 Kip Swings 7/arm Plank Ups 7 Good Mornings then continue to warm up HSPU and MU Get Fit Min 20 – 35 Interval “Nate” (AMRAP – Rounds and Reps) 4 Rounds AMRAP x 3 2 Muscle Ups 4 HSPU 8 KB Swings #70/53 1:00 RestTaking Nate to a higher intensity version today with some interval work. Typically we are trying to find a maintainable pace for 20 Min, but today we want to see if we can push the threshold and hold on through the 4, 3:00 AMRAPs. A good goal for most would be 2+ rounds, those of you who are little more efficient at these moments will be pushing closer to 3+ rounds. A good substitute to try today would be 2 Strict Pull Ups + 2 Dips for...Read more

CrossFit Covalence – CrossFit Warm-up Min 0-12 R1: 100m Run, 8 Burpee Box Step Ups, :20s Front Squat Hold R2: 100m Run, 8 Box Jumps, 8 -1 1/4 Front Squats R3: 100m Run, 8 Burpee Box Jump Overs, 8 Front Squats at a light weight Get Fit Min 20 – 50 5 Rounds for Time (Time) 400m Run 15 Burpee Box Jump Overs 24/20” 10 – 8 – 6 – 4 – 2 Front Squats 2 Minute Rest Cap: 30 MinutesEach round starts with the 400m Run and 15 BBJO. R1 you’ll complete 10 FS, R2 8 FS, and so on ending with a heavy double. You choose the weights from start to finish – building as you go. Don’t be afraid to make each set challenging! The Barbell comes from the ground, and a Squat Clean is permitted for the first rep. With the 3:00 rest window, your intensity...Read more

CrossFit Covalence – CrossFit Track Sunday 30 Minutes for Max Distance (Distance) 2 Minute Run 1 Minute WalkThe Run should be at a pretty speedy pace to allow for that one minute rest to be earned. You’ll end with 20 minutes of running and 10 minutes of walking, which is a perfect amount to be a casual Sunday jog or an exhausting Sunday sprint. Up to you.Read more