CrossFit Covalence – CrossFit Warm Up Min 0-12 4 Rounds Tabata Bike :20 on/ :10 off then 3 Rounds 7 KB Sumo Deadlift 7 KB Russian Swing to High Pull 7 KB Pullovers then warm up Barbell and Bar Muscle Ups Get Fit Min 20 – 33 AMRAP x 5 – Rest 3 Min – AMRAP x 5 (Calories) AMRAP x 5 25/20 Calorie Bike straight into 5 Sumo Deadlift High Pull #115/75 5 Bar Muscle Ups 3:00 Rest AMRAP x 5 3 Rounds: 5 Sumo Deadlift High Pull #115/75 5 Bar Muscle Ups Max Calorie Bike in Remaining Time The Bike Cals in the first AMRAP are a buy in, then you will continue the Sumo Deadlift High Pulls and Bar Muscle ups until the time is up. SDLHP should be able to be done UB throughout and the BMU in 1-2 Sets MAX with just a quick break....Read more

CrossFit Covalence – CrossFit Warm Up 20 Line Hops 10 DB Good Mornings 5/side DB Hip to Halo 20 Line Hops 10 steps/side DB Goblet Lateral Walks (without a band) 10 DB Strict Press 20 Line Hops 10 Light DB Snatch Don’t like this video? si=sOu2du1rer20S4Qe Get Fit Min 20 – 32 For Time (Time) 120 – 90 – 60 – 30 Double Unders 40 – 30 – 20 – 10 DB Snatch #50/35 12 Min Cap This will be a primer for the Squat Snatches to follow. Try to stay smooth and relaxed on bigger sets of DU. The descending rep scheme may encourage you to try and stay UB on either movements – or maybe both! The DB does not need to be alternating today. I’d like to see most people finish around 10 Minutes or less, but the cap will save you if you bite off more...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 200m Run then 3 Rounds 4 Inchworm + Spiderman (R+L=1) 16 Static Bear Crawl Shoulder Taps 8/leg Russian Step Ups Get Fit Min 20 – 36 E4MOM x 4 (4 Rounds for time) 200m Run 20 S-DB Box Step Overs 24/20″ #50/35 50′ Handstand Walk (25′ out and back) If you don’t treat these intervals with a bit of urgency you won’t earn much rest at all. Get those runs done in :60 or less, UB Step Overs if possible, then take a moment for composure to try and keep the HS Walks to 1-2 breaks at most. Most of you should kick down after each 25′ distance. If we don’t have HS Walks sub for 5 Wall Walks. Scoring: time to complete each round Get Strong Min 46 – 56 Seated Overhead Press (E2MOM x 5 10 – 8 – 6...Read more

CrossFit Covalence – CrossFit Track Sunday E5MOM x 5 800m Run 800m Run (Time) Max Effort 800m RunRecord your fastest lap!Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 Coach led Dynamic Warm Up Then 4 Rounds – TABATA Up Downs (Burpee without chest touching the floor) Inchworm + Push Ups Air Squats Get Fit Min 20 – 32 For Time – SOLO (Time) 50 Wall Balls #20/14 40 Burpees to Target 6″ 30 Wall Balls 20 Burpees to Target 10 Wall Balls 12 Min Cap I encourage everyone to either go UB on the first set of 50 WB or at least take a huge bite out of those reps. That will set you up for a fun set of 40 Burpees to follow! Try to hold on the rest of the workout. AMRAP x 12 – PARTNER (AMRAP – Rounds and Reps) 50 Synchro Wall Balls #20/14 30 Synchro Burpees to Target 6″ Set up next to your partner and go rep for rep with them on...Read more