CrossFit Covalence – CrossFit Warm Up Min 0-12 200m Run or 1:00 Bike/Row then 3 Rounds :20 Single Unders :20 Rest :20 V-Ups :20 Rest Get Fit Min 18 – 34 EMOM x 16 (AMRAP – Reps) 1. 40 Crossover Single Unders 2. 16/12 Calorie Bike or Row 3. Max Toes to Bar 4. Rest *Score is total toes to barYou have 4 rounds of this EMOM, the Jump Rope reps are about establishing a rhythm and developing skill under fatigue. Push the Bike hard for about :40-:45 at the most to accumulate your calories, leaving a short time to breathe and transition before the TTB. Use the full :60 to accumulate TTB reps, you can hit multiple set in the minute window as needed. Get Strong Min 44 – 56 Power Snatch (E2MOM x 6 – 1 rep of complex) Complex: 1 Power Snatch 1 Hang Power Snatch 1...Read more

CrossFit Covalence – CrossFit Track Sunday 3 Rounds (Distance) 1 minute Walk 1 minute Easy Jog 1 minute Moderate Jog 1 minute Fast Run/Jog Rest/Walk 4 minutesThe goal is to have each jogging speed is distinctly seperate from one another and your effort is noticeably higher with each passing minute.Read more

CrossFit Covalence – CrossFit Warm-up Min 0-12 2 Rounds :30 Row :30 S-DB Press :30 Burpees (slow steady) 1:00 Rest Get Fit Min 20 – 50 5 Rounds for Time – SOLO (Time) 15 DB Push Press #50/35s 15/12 Calorie Row 15 Lateral Burpees ov DBs or Barbell 3:00 Rest 30 Min Cap3:00 rest per round is a lot. This allows you to push each round extremely hard. Push Press can be with a barbell #115/85 if there are not enough DBs available. AMRAP x 30 – PARTNERS (AMRAP – Reps) Climb the Ladder* 2 Push Press #115/75 2 Calorie Row 2 Bar Facing Burpees*increase reps by 2 every round and alternate movements with your partner FLOW: P1 = 2 push press, P2 = 2 calorie row, P1 = 2 bar facing burpees, P2 = 4 push press, P1 = 4 Calorie Row, P2 = 4 Bar Facing Burpees… Partners...Read more

CrossFit Covalence – CrossFit Get Fit This is the annual Covalence July 4th Workout, so be sure to check your times from previous years. If this is your first time doing it, it can be a grind, so move slowly and methodically, and keep your heart rate under control as best you can. Happy Birthday America! (Time) For Time: 13 Rounds of 7 Thrusters #95/65 4 Bar Facing Burpees 17 Double Unders Then immediate cash out of: 76 Air SquatsTime Cap: 30 minutes Time Goal: 20 minutesRead 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 23 – 53 E6MOM x 5 (5 Rounds for time) 2 Rounds (both within 6 minute window) 100m Farmers Carry 10 DB Lunge Steps 15 Push Ups on DBsYou will complete 2 rounds in each 6 min window – (10 total rounds in 30:00). Grab a pair of DBs you can hang on to for the full 100m Farmers Carry and also feel confident doing sets of 10 UB Lunges with each round. You can use any weight that allows you to keep moving, these don’t need to be super heavy. #50/35s or less. The Push Ups can be broken up into several smaller quick sets as needed, and even reps from the knees...Read more