CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 200m Run then 4 Rounds 5 Barbell Strict Press 5 Front Squats 10 Lateral Bar Hops Get Strong Min 18 – 28 Squat Clean Thruster (EMOM x 10 – 1 Rep) Complete these reps like a ladder – opening weight should be light enough to add 5-10lbs each rep as you build to a moderate-heavy single. This will help prime you for the metcon and help you choose a weight for the barbell portion of the intervals. Get Fit Min 35 – 51 4 Rounds of (4 Rounds for time) 4 – 3 – 2 – 1 T&G Clean and Jerk #155/105 Lateral Bar Burpees 2:00 Rest (after each full 4-3-2-1)These should be nearly all out effort intervals. You of course should be in control of the barbell and cycling efficiently, for UB sets across all rounds. Choose a weight...Read more

CrossFit Covalence – CrossFit At Home Metcon For Max Reps (AMRAP – Reps) AMRAP x 3 / 2:00 Rest R1: V-Ups R2: Double Unders (or Jumping Jacks) R3: Farmers Carry (or Hold) R4: PlankCombine all reps/seconds for total score.Read more

CrossFit Covalence – CrossFit Rest DayRead more

Announcements **Murph Save the Date** May 23rd(Saturday) We will be doing the Hero WOD Murph! We will run our normal 8:30 and 9:30 classes, if those classes fill up I will be here at 7:30 for an early crew. Friends and family are welcome with notice. Sign up on Wodify Now! CrossFit Covalence – CrossFit Community Event!!! 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 hereRead more

Announcements **Murph Save the Date** May 23rd(Saturday) We will be doing the Hero WOD Murph! We will run our normal 8:30 and 9:30 classes, if those classes fill up I will be here at 7:30 for an early crew. Friends and family are welcome with notice. Sign up on Wodify Now! CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality EMOM 8 (2 Rounds) 10 Barbell RDLs 10 Kip Swings 10 Muscle Cleans 10 Scap Pull Ups Get Fit Min 23 – 33 For Time (Time) 40 T2B 30 Power Cleans #155/105 30 Burpees (Target) 10 Min CapYou should be able to complete 10+ reps of T2B at a time to be able to hit the stimulus of today’s workout. This should be short and fast, especially on the gymnastics sets. The Power Cleans should be singles for the vast majority of you. Some might get the idea to...Read more