CrossFit Covalence – CrossFit Warm Up Min 0-12 200m Run then The 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 22 – 32 5 Rounds for Time (Time) 10 Power Snatch #95/65 10 OHS #95/65This workout provides athletes some serious training opportunity. First off, those who think they will crush it should hang on for as long as possible with UB sets…T&G Power Snatch straight into OHS Reps and back into T&G. See how big of a set you can open with… Those who are not as good with either or both movements should modify the weight...Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 3 Rounds 3 Inchworms + Push Up 10 Alternating S-Leg V-Ups 10 Alternating Lunges then 20/16 Calorie Hard Row Get Fit Min 20 – 39 AMRAP x 3 (AMRAP – Reps) 8 Wall Walks 16 V-Ups 24 S-DB Lunges #50/35 Max Calorie Row 2:00 Rest AMRAP x 5 Same as above 2:00 Rest AMRAP x 7 Same as above-Score is total reps completed across all 3 AMRAPs (if you care to keep score). Wall Walks should be done in under 2 min each round or you need to scale. Lunges can be in place or walking across the floor, while you hold the S-DB anyway you like! Push the Row at the end of each round, even if you have several minutes left in the last AMRAP. Get Strong Min 47 – 57 Walking Lunge (Every 2:30 x 4 Lunge...Read more

Announcements Holiday Hours on Monday(5/26) Memorial Day. 8:30 Class, 9:30 Class, 10:30 Open Gym CrossFit Covalence – CrossFit Memorial Day Enjoy the day Warm Up Min 0 – 12 400m Run then 15 Front Squats 15 Strict Press 50 Single or Double Unders 15 Thrusters (w/ empty bar) Metcon Min 20 – 35 For Time – SOLO (Time) 5 – 10 – 15 – 20 Thrusters #95/65 25 – 50 – 75 – 100 Double Unders 200m Run 15 Minute Time CapWorkout flow: 5 Thrusters, 25 DU, 200m Run, 10 Thrusters, 50 DU, 200m Run, etc… This workout contains a simple goal of staying UB for as long as possible on each movement. The volume is actually quite low overall and has the potential for athletes to push really hard near the end in an attempt to hold on. AMRAP x 15 – PARTNER (AMRAP – Rounds and Reps) Climb...Read more

CrossFit Covalence – CrossFit Rest DayRead more

CrossFit Covalence – CrossFit Warm Up For Quality 400m Run then 2 Rounds 10 Kip Swings / Pull Ups 10-15 Push-ups 15-20 Air Squats w/o vest Get Fit 15 – Finish Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here-Partition anyway, and of course break out the weight vest if you want to give the full effort. This is one of the most iconic workouts we complete in a given year, so make sure you’re prepared to show up and give it your all. Lastly, don’t you dare shorten ROM on any movement, today is not the day to do half reps. Modify if you have to, but make...Read more