CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3 Rounds 100m Run 10 Hollow Rocks 10 DB Hang Snatch 10 Goblet Squats then Snatch warm up (coaches choice – PVC or Barbell) Get Fit Min 26 – 50 24 Minute Running Clock (Time ↓ Shorter is Better) 3 Rounds of: 25 Toes to Bar 10 Squat Snatch #135/95 Then In remaining time Establish a Heavy Snatch Triple-The TTB/Snatch couplet should be finished in 12 minutes or less. The tricky part is choosing a weight that allow you to keep moving consistently. TTB should be done in 2-4 sets each round, modify the movement or rep scheme as needed. The remaining time will be spent building to a Snatch triple, with a drop and reset on each rep. The triple should be done in :30 or less to count. Scoring: Enter your time to complete the T2B & Sq...Read more

CrossFit Covalence – CrossFit Track Sunday E3MOM x 10 (Time ↓ Shorter is Better) 400m Run Walking Rest b/w RunsEnter your slowest timeRead more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 For Quality 3 Rounds 10 Calorie Row 10 Empty Bar Push Press 10 Empty Bar Front Squat Get Fit Min 25 – 47 3 Rounds for Time – SOLO (Time ↓ Shorter is Better) 30/24 Calorie Row 15 Thrusters #95/65 3:00 Rest 3 Rounds 20/16 Calorie Row 10 Thrusters #135/95 22 Min CapYou don’t want to “not try” on the Row because you’re afraid of how the Thrusters will go – but there’s a healthy amount of pull back needed to make sure you can maintain intensity across each 3 round window. The Thrusters can be done in 2 sets each round as needed – but really check in with yourself on the Row and make sure you’re giving a true all around effort. AMRAP – PARTNERS (AMRAP – Reps) AMRAP 10 30/24 Calorie Row 15 Thrusters #95/65 2:00 Rest...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 2 Rounds 200m Run 10 Ring Rows 5 Inchworm + Push Ups 10 Jumping Squats Get Fit Min 22 – 36 For Time (Time ↓ Shorter is Better) 10 Ring Muscle Ups 25 Power Snatch #95/65 75 Air Squats 25 Power Snatch 10 Ring Muscle Ups 14 Min Cap-If you cannot complete the RMU in 3 sets or less, either knock the reps back or choose the most challenging upper body pulling option you can complete 10 reps of. The Power Snatch should be a mix of T&G and maybe some singles at the end of the set. Get Strong Min 45 – 57 Overhead Squat (12 minutes to establish a heavy double) -Overhead Squat will come out of the rack. For many this will be as much about skill/positioning and time under tension. For those confident with this lift,...Read more

CrossFit Covalence – CrossFit Warm Up Up Min 0-15 For Quality Mini Dynamic WU: 25′ High Knees 25′ Butt Kicks 25′ Frankenstein Kicks 25′ Duck Walks 25′ Burpee Broad Jumps (or coaches choice of movements) then 2 Rounds :30 Bike :30 Burpees :30 Plank Hold Get Fit Min 22 – 47 5 Rounds for Max Reps (AMRAP – Reps) 1:00 Bike For Calories 1:00 Burpees to Plate 1:00 Sit Ups 1:00 Renegade Rows #50/35s 1:00 Rest-You can’t get away with any kind of sprinting here, each movement will compound on to the next each round. Open up with a “working pace” on the bike that won’t ruin the rest of the round, then chip away on the other movements with an efficiency that allows you to just keep moving. That might mean stepping on Burpees, Ab Mat or other variation of Sit Ups. The Renegade Row today is going to...Read more