CrossFit Covalence – CrossFit Warm Up Min 0 – 12 4 Rounds 30″ ON, 30″ OFF Row (increase effort each round) Get Fit Min 18 – 36 3 Rounds (Time) 12 – 10 – 8 Calorie Row Alternating DB Snatch #50/35 2:00 Rest 18 minute time capEach of the 3 rounds is the full 12-10-8. Row 12 Cals, 12 DB Snatch. Approach 10 and 8 the same way, THEN take a full 2:00 rest before repeating the 12-10-8 again. 3 total times through. Choose a DB you can stay UB with. Sub the Row out for any other machine as needed Get Strong Min 45 – 55 Overhead Squat (E2MOM x 5 – 3 Reps) Build weight across sets. Focus on a very slow controlled tempo, balance, and stability to the absolute bottom of your Squat. Don’t rush these reps, but instead get some time under tension through this ROM....Read more

CrossFit Covalence – CrossFit Warm-up Min 0 – 12 3 Rounds 100m Run 12 Lateral Bar Hops 12 Light Single Arm Russian KB Swings (6/side) Get Fit Min 20 – 36 3 Rounds (Time) 400m Run 25 Box Jump Overs 24/20″ 25 KB Swings #53/35 16 minute time capYou’re stepping off the other side of the box, so plan your footwork ahead of time to avoid wasted time and energy. Focus on a tight and aggressive hinge during the KB Swings today to really wake up the posterior chain for the Deadlifts to follow Get Strong Min 45 – 57 Deadlift (E4MOM x 3 – Complete 1 set: 21 – 15 – 9) You’ll choose your weights and take 1 attempt (after some simple warm up sets) at each UNBROKEN set, 21, 15, and 9.Read more

CrossFit Covalence – CrossFit Metcon With the addition of the new gym toy, i will be posting Sunday Runday workouts so we can take advantage of the Air Runner. Enjoy! EMOM x 20 (Distance) Odd: Run Even: Walk/Rest/Trade with a PartnerNot going to over complicate it today. You run for one minute, rest for one minute. Pick the pace and stick with it (or go faster, that’s always an option too). If there’s two then alternate minutes running and resting. The running speed should be fast.Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 3 Rounds :30 on :30 off Bike For Cals then 2 Rounds 6 Burpees 9 Jumping Squats Get Fit Min 18 – 38 5 Rounds – SOLO (4 Rounds for calories) 2:00 ON / 2:00 OFF 6 DB Man Makers #35/20s Max Calories on Bike in remaining timeMan Maker = 1 Push Up on DBs, Single Arm Row, Straight into Squat Clean Thruster Grab a pair of DBs you think you can complete all 6 Man Makers in under :60 no matter what. You’ll hop right on your Bike (or other machine) after and accumulate calories. You score will be total calories across the 5 rounds AMRAP x 20 (AMRAP – Rounds and Reps) 4 DB Man Makers (share a pair of choice) 12/9 Calorie BikeAlternate full rounds as fast as possible Get Strong Min 46 – 56 Back Squat...Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 200m Run or 1:00 on Machine then 20 S-Leg V-Ups 20 Empty Bar Push Press 10 V-Ups 10 Push Jerk w/ pause in receiving position Get Fit Min 20 – 32 8 Rounds (Time) 8 T2B 8 S2OH #135/95 12 Minute CapYou need to average better than :90 per round to finish, and we want you to finish. On the TTB 1-2 quick sets is fine. If those are challenging, Alternating S-Leg TTB, Knees to Elbows, or Knee Raises are solid alternatives to keep you moving. The S2OH weight should allow UB sets for at least the first 4 rounds Get Strong Min 42 – 56 Push Jerk (Every 90 seconds… 3 Rounds @ 3 reps 3 Rounds @ 2 reps 3 Rounds @ 1 rep) The triples should start light and be at a reasonable working weight by the...Read more