CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 2 Rounds 200m Run 10 Barbell RDLs 10 V- Ups 10 Kip Swings Get Fit Min 24 – 50 For Time (Time) 33 Toes to Bar 800m Run 27 Deadlift #225/155 400m Run 3:00 Rest 400m Run 27 Deadlift #225/155 800m Run 33 Toes to Bar 26 Min CapBack to back Chippers, just going in the opposite direction. Feel free to go for big sets on the TTB rather than playing it safe – you’ll have plenty of rest on your grip during the 800m Run and you’re finishing the workout on the second round of them. Deadlifts should be at a weight that allows you to finish in 4 sets or less in both chippers. The majority of this workout will be spent running, set goal paces/times for yourself to make sure these are not “throw away” efforts!Read more

CrossFit Covalence – CrossFit Track Sunday 5 Rounds for Quality (Checkmark) 800m Run 800m Jog Rest as needed between roundsYour run should be a run, your jog should be a jog. They should be two distinctly different speeds. One challenging and unsustainable, the other you could do for 10-20 minutes. BUT Neither of them should be a walk!Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 400m Run then 3 Rounds 10 Push Ups 10 Overhead Squat w/ :01 Pause in Bottom Get Fit Min 25 – 50 E5MOM x 5 – SOLO (5 Rounds for time ↓ shorter is better) 15 Lateral Bar Burpees 12 Strict HSPU 9 Squat Snatch #155/105-These should be considered “moderate effort” intervals – which would allow your output to be somewhat consistent across the 5 rounds. Burpees should be paced and smooth, not going so hard that your pressing ability for the HSPU is badly affected. The Squat Snatch should be smooth singles, and don’t be surprised when the barbell feels way heavier or more unstable than expected coming off the first two movements. Choose your weight wisely. Scoring: record each time to complete each round AMRAP x 25 – PARTNERS (AMRAP – Rounds & Reps) 7 Lateral Bar Burpees...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3 Rounds 12 Air Squats 10 Muscle Cleans :10-:20 Ring Support Get Fit Min 22 – 36 Nasty Girls (Time) 3 Rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans, 135# / 95#An all time classic benchmark WOD. If you can complete this RX, give it a go! Otherwise scale to something still challenging on both the Ring MU variation and the weight on the cleans. Get Strong Min 43- 57 We’ve been consistently doing heavy back squats and deadlifts each week for a long time and I think its time to add some variety and spice to our squat and pull training. Don’t worry! We will still do the traditional deadlifts and squats but I will also be incorporating more odd object and single leg training just to keep everyone on their toes! Sandbag Hold...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality Mini Dynamic WU: 25′ High Knees 25′ Butt Kicks 25′ Frankenstein Kicks 25′ Walking Lunges 25′ Bear Crawl 25′ Burpee Broad Jumps (or coaches choice of movements) then 2 Rounds 200m Row 40 Single Unders :15 HS Hold Get Fit Min 25 – 50 For Time (Time) 2000m/1800m Row 20 Wall Walks 200 Double Unders 1000/900m Row 10 Wall Walks 100 Double Unders 25 Min CapThis is quite a grind today… The Row needs to be a controlled pace from the start, setting you up to still be able to work through the Wall Walks and DU to follow. You can be a little more aggressive on both of those movements, as you can use the second Row to get back in control once again. Feel free to scale the rep scheme as needed, or do your best to work...Read more