CrossFit Covalence – CrossFit Warm Up Min 0 – 12 For Quality 3 Rounds 10 Box Step Ups 10 Lateral Bar Hops 10 OHS w/ Pause in Bottom Get Fit Min 22 – 37 Running Clock (Time) AMRAP x 5 1 – 2 – 3 – 4 – 5…etc Burpee Box Jump Overs 24/20″ Hang Squat Snatch #115/85 Rest 3 Minutes For Time Ladder to Zero* Hang Squat Snatch #115/85 Burpee Box Jump Overs 24/20″ 15 Min Total Cap*The Ladder to Zero means you start at the exact place you left off in the first AMRAP and start working your way back down. Example: You get to 8 BBJO and 3 HSS, you owe 3 HSS, 8 BBJO, 7 HSS, 7 BBJO, 6/6, 5/5, etc.. You can think of it as being punished for working hard in the first part, but you’re actually just accomplishing more work thanks to your...Read more

CrossFit Covalence – CrossFit Track Sunday 5k Run (Time) Max Effort 5k RunRun 3 min Walk 2 min The Run should be faster than any 5k pace you’ve done or would do.Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 400m Run then 3 Rounds 9 RDL 3 Inchworms Get Strong Min 18 – 26 Deadlift (E2MOM x 4 – 10 Reps) You’re not building to a heavy 10 reps or anything. This is your warm up and more about perfecting your reps and priming yourself for the metcon. Only the last set should feel challenging. Get Fit Min 36 – 56 AMRAPs – SOLO (AMRAP – Reps) 4 Rounds of AMRAP x 2 Right into 1 Round of AMRAP x 3 200m Sprint 7 Deadlifts #275/185 Max Wall Walks in Remaining time 1:00 Rest (between all rounds)-Your score is total Wall Walks across the 5 rounds. Run hard, and the DL should still be UB (choose a weight that allows for that). The Wall Walks should be held to a high standard, use a tape or chalk line in...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3:00 Steady on Bike/machine 2 Rounds 15 Air Squats 5 Burpees Get Fit Min 20 – 34 For Time (Time) 1000m Row 50 Burpees over Bar 50 Front Squats #135/95 14 Min CapExpect the row to take between 4-5 minutes. We suggest capping the row at 5:00. Move steady through the 50 Burpees and then go for big sets on the 50 Front Squats.. because you’re finished after that! Get Strong Min 45 – 55 Walking Lunges (E3MOM x 4 – 50 ft Walking Lunges) Use whatever weight you want. Make it difficult and that you have to fight for the 50 ft. Your “reps” will be your steps, keep them even, should be pretty consistent across all four rounds.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 50 Single Unders 10 KB Taters Get Fit Min 22 – 50 Running Clock (Time) AMRAP x 3 30 Double Unders 15 KB Swings #53/35 2:00 Rest AMRAP x 3 15 KB Swings 15 Goblet Squats 2:00 Rest AMRAP x 3 15 Goblet Squats 15 V-Ups 2:00 Rest AMRAP x 3 15 V-Ups 15 KB Snatch 2:00 Rest For Time 60 Double Unders 30 KB Swings 30 Goblet Squats 30 V-Ups 30 KB SnatchThe “RX” is 53/35 on the KB, but it’s more important that you choose a weight you can use for all three movements. The KB Snatch being the most challenging for many and needed the most focus...Read more