CrossFit Covalence – CrossFit Warm Up Min 0-12 30/24 Calorie Row then 4 Rounds: 4 Inch Worms 4 Ring Rows 4 PVC Pass Throughs 4 PVC Overhead Squats Get Fit Min 20 -36 200 Reps For Time – SOLO (Time) 1:00 Max Overhead Squats #95/65 1:00 Max Pull Ups 1:00 Max Calorie Row 1:00 Rest (and writing down your reps) Time Cap: 16 minutes200 Reps will be a running accumulation between all three exercises. If your first round you complete 15 OHS, 20 Pull Ups and 20 Calorie Row then your current score is 55 reps. You get 4 Rounds to try and complete all 200 reps. You will need to hold a 50+ rep per round pace to hit the time cap so adjust and modify the weight or exercises accordingly. You can sub in Ring Rows or Jumping Pull Ups if needed. 300 Reps For Time – PARTNERS...Read more

CrossFit Covalence – CrossFit Warm-up Min 0-12 200m Run then 3 Rounds 8 Good Mornings 8 Hang Muscle Cleans 8 Strict Press + Overhead Hold then Warm-Up “DT” weight and HS Walk Get Fit Min 20 – 35 E5MOM x 3 (AMRAP – Reps) 2 Rounds of “DT” 12 Deadlifts 155/105 9 Hang Power Cleans 6 Shoulder to Overhead in remaining time Max Wall Walks-Your rounds of “DT” better start at sub :90 each, otherwise you’re going to fall apart by the second 5:00 window. Keep in mind that 2 Rounds of DT is the buy in each time to get to the wall and accumulate Wall Walk reps – so if you’re not getting through 2 rounds in 5 min or barely getting any reps on the wall, you didn’t scale appropriately. Get Strong Min 44 – 56 Deadlift (E2MOM x 6 3 Reps) -It shouldn’t be hard to...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 20 – 48 Alphabet Soup (Checkmark) Every 7:00 x 4 Rounds A. 200m Run B. 30 Flutter Kicks C. 6-10 Strict Pull Ups D. 18/14 Calorie Bike (of choice) E. 12-15 Barbell Curls (any weight) R1: A,B,C,D,E R2: E,D,C,B,A R3: C,D,E,A,B R4: B,A,E,D,C-This should be a fun little piece today. Some simple movements mixed with a higher heart rate will make them tough, not to mention give you a good little pump.The switch up in order will give you a different feel on each round. You may find that some rounds will be harder than others depending on the surrounding exercises. Don’t think this is casual in terms of pace, you still need...Read more

CrossFit Covalence – CrossFit Warm Up 400m Run + Burgener Snatch Warm Up Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch Balance with a dip Get Fit Min 20 – 34 8 Rounds for Time (Time) 100m Run 8 Hang Power Snatch #115/75 8 Push Ups 14 Min Cap-Good little grippy piece today with the Hang Power Snatch. Should be a weight that you could do in 1-2 sets. Rounds should be close to :90, if needed, go lighter on the HPS. Those of you who are good at barbell cycling and can manage your push up sets should be sub 12:00. Get Strong Min 44 – 56...Read more

Announcements New Covalence Hoodie and Sweatshirts for Pre-Order! Submit Google Form to Order today! Pre-Order closes October 31st. They are $35 each. I will most likely not ordering any extras. Don’t Miss Out! Covalence Sweatshirt/Hoodie Order Form CrossFit Covalence – CrossFit Warm Up Min 0-12 30 Single Unders 10 Ring Rows 4/leg Spiderman Lunge 30 Single Unders 10 Kip Swings 5/leg Lateral Lunges 30 Single or 20 Double Unders 3 Negative Pull Ups 10 Box Step Ups Get Fit Min 20 – 30 Every 2:30 x 4 (4 Rounds for reps) 35 Double Unders 10 Strict Pull Ups in remaining time Max DB Box Step Ups 20″ with #50/35s-Today’s piece is just a primer to get your legs moving and ready for some heavy Back Squats to follow. You should be able to get through the 35 DU and 10 Strict PU in 1:00 or so, Which will give you...Read more