CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3:00 Slow Row – increasing Cal/hr each min then 3 Rounds 10 DB Good Morning 5 Up Downs 5 Push Ups Get Fit Min 20 – 36 3 Rounds for Time (Time) 30/24 Calorie Row 30 Alternating DB Snatches #50/35 15 Lateral Burpees Over DBs 16 Min CapThe Row should take around 2:00 or less each round, otherwise consider scaling the Calories. The DB weight should allow for double digit sets of Snatches everytime you pick it up (10s or better). Burpees should be smooth and steady with a focus on the sprawl back on the way down. The time cap is very doable, but not automatic – your goal should be to finish with time remaining, even if you’re scaling for intensity. Get Strong Min 44 – 56 Power Snatch (Every 90 seconds x 8 (12 min) 5 Touch-N-Go...Read more

CrossFit Covalence – CrossFit Sunday Runday 7 Rounds for Distance (Distance) 3 Minute RUN 3 Minute WalkWe are matching last week’s Work:Rest Ratio but just adding more time. We will slowly be building your running time each week until we hit close to the 30 minute mark. Once we get there, we will reset and drop the running time and volume and increase the intensity. Since we have equal parts Work and Rest, we should be running, not jogging. Your goal is to get your heart rate up and keep it up.Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 400m Run then 3 Rounds 10 RDL 10 Reverse Lunges Get Fit Min 25 – 53 Tillman (Time) 7 Rounds For Time 7 Deadlifts #315/205 200m Sprint 15 Pull Ups 45 Second Rest 30 Minute CapThis is an old-school “CrossFit Football” Hero WOD for Pat Tillman. If you don’t fear these DL weights this becomes a Running/Pull Up workout pretty quick. Most will have to modify the weight to something you can complete in 1-2 sets max – no matter how fatigued you become. E2MOM x 14 (7 Rounds Each) – PARTNERS (Checkmark) 7 Deadlifts #315/215 200m Run 1 Set of Pull Ups (15 Max)These are Tillman-like intervals. Partners will alternate full rounds, with a 2:00 cap on each effort. DL should be UB each round – choose weights accordingly. Be ready to run hard each time straight into 1...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3 Rounds 100m Run 10 Jumping Squats 10 Box Step Ups Get Fit Min 20 – 35 For Total Reps (AMRAP – Reps) Running Clock: 0:00-2:00 Max Burpee Box Jump Overs 24/20″ 2:00-4:00 Max Wall Balls #20/14 4:00-5:00 Rest 5:00-6:30 Max Burpee Box Jump Overs 24/20″ 6:30-8:00 Max Wall Balls #20/14 8:00-9:00 Rest 9:00-10:00 Max Burpee Box Jump Overs 24/20″ 10:00-11:00 Max Wall Balls #20/14 11:00-12:00 Rest Start at 12:00: For Time 12 Burpee Box Jump Overs 24/20″ 24 Wall Balls #20/14You need to establish a consistent pace early on with the BBJO. They shouldn’t mess you up so bad that you can’t hit reasonable sets of Wall Balls. Also, even with the rest built in – it’s not much. You should be able to pick right up on the same rhythm coming off the 1:00 break. Scoring: all reps...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-15 For Quality Mini Dynamic WU: 25′ High Knees 25′ Butt Kicks 25′ Frankenstein Kicks 25′ Duck Walks 25′ Burpee Broad Jumps (or coaches choice of movements) then 2 Rounds 1:00 Row :30 Hollow Hold :30 Reverse Lunges Get Fit Min 24 – 54 AMRAP x 30 (AMRAP – Rounds & Reps) 20/16 Calorie Row 15 Ab-Mat Sit Ups 20 S-DB OH Lunge Step #50/35 1:00 Tall Plank (Push Up Position)You should be shooting for 5+ rounds of this workout at a minimum. The Row should be consistent and smooth. Sit Ups 1-2 sets per round. The prefered Lunge is walking, but can be in place as well. Choose a DB that allows for 10 on one are before 10 on the other. The Plank hold is the top of a Push Up, but can be modified to forearm as well. Accumulate the...Read more