CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 2 Rounds 1:00 Row (R1 Slow / R2 Fast) 1:00 Rest 1:00 Kang Squat w/ Empty Barbell 1:00 Rest Get Strong Min 18 – 38 Running Clock (AMRAP – Reps) 4 Rounds of: 30″ Max Row for Calories 30″ Rest 30″ Max Back Squats @ BW 30″ Rest Then 8 Minutes to Establish a 5RM Back Squat*RX Back Squat weight will be your bodyweight today. Scale that to something you’re confident with if that’s too heavy to rep out each round. Your score will be total reps between the Calories and Squats. Athletes can share equipment with a stagger start or starting on different movements. As soon as the 4 rounds are complete, athletes should start their 5RM build – shooting for 3-4 sets in that 8 min window. Scoring: All Calories and Back Squat Reps Combined Back Squat (Enter...Read more

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