CrossFit Covalence – CrossFit Warm Up Min 0-12 2 Min Bike/Row -Then- 50 ft Walking Lunges w/ Torso Twist 50 ft Walking Lunges with OH Reach 50 ft S-KB Farmers Carry (50ft each side) 50 ft S-KB Front Rack Walk R&L 50 ft S-KB OH Walk R&L 15 KB Goblet Squats Get Fit Min 20 – 50 AMRAP x 30 (AMRAP – Rounds and Reps) Buy-in: 1000m/800m Row Then 20 V-Ups 200m Run 15/12 Calorie Bike 200m Run 75m Farmer Carry #53/35 200m Run 15/12 Calorie Bike 200m Run 30 Wall Balls #20/14 200m RunA good goal is 2.5+ Rounds, everything should be able to be done UB – or close to it. The V-Ups may need a quick break or two depending on your capacity. There are a lot of transitions, which is a huge part of the workout! Try to keep that time to a minimum, and use...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 3:00 Bike -Then- AMRAP 5 4 Inchworm + Push Up 8 PVC Pass Throughs 8 PVC Overhead Squats Get Fit Min 20 – 32 For Time (Time) 24 – 18 – 12 – 6 Lateral Bar Burpees Overhead Squats #135/95 12 Min Cap-Keep the Burpees smooth and minimize the slow control towards the ground. You want to avoid tricep fatigue so that you can stabilize the bar OH for bigger sets. The OHS should not take more than 3 attempts to finish any set. Modify weights as needed! Get Strong Min 43 – 55 Hang Snatch (Every 90″ x 8 Complex: 1 Power Snatch + 1 OHS + 1 Hang Snatch) -Footwork matters on the first Power Snatch, you should be able to land, stand, then begin your OHS rep without too much foot shuffling. Take your time on the OHS rep...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3 Rounds 3/leg Spider-man Lunges 10 Prisoner Good Mornings 10 Banded Scap Push Ups Get Strong Min 20 – 32 Front Squat (E2MOM x 6 – 5 Reps) Start with a weight that allows you to increase slightly each set, finishing at a 5RM for the day. It doesn’t need to be a true max, but we are using this to prime some power in the legs for the pieces to follow… Get Fit Min 44 – 54 AMRAP x 10 (AMRAP – Rounds and Reps) 10 Front Rack Walking Lunge Step #95/65 10 Hang Squat Cleans #95/65 10 T2BLight and grippy, but don’t shy away from the bigger sets. You only have 10 minutes to get as far as possible so be willing to take chances on this one! On the HSC, being efficient with the barbell is key....Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3 Rounds 200m Row 8 Jumps Over Rower 10 Banded Strict Press Get Fit Min 18 – 36 E6MOM x 3 (3 Rounds for time) 500/450m Row 60 Double Unders 15 Shoulder to Overhead #155/105 250/200m Row 40 Double Unders 10 Shoulder to OverheadThe point is to race through each round like it’s own workout. The Sh to OH should be at a weight that allows you to cycle in 1-2 sets. The Row should be a competitive pace and not a recovery of any sorts. The first row should be no more than 2:00 max, scale back the distance to something you can really fight to keep under 2:00 each round. Looking to get work done in 4:00-5:00, with the goal of matching or beating each round time. This workout isn’t about how heavy the barbell is or if...Read more

CrossFit Covalence – CrossFit Track Sunday Run: 400-800-1600-800-400 Rest 4 minutes between each run 400m Run (Time) Max Effort 400m Run 800m Run (Time) Max Effort 800m Run 1-Mile Run (Time) Max Effort 1-Mile Run 800m Run (Time) Max Effort 800m Run 400m Run (Time) Max Effort 400m RunRead more