CrossFit Covalence – CrossFit Track Sunday 5 Minute Jog Then 10 Rounds Run 45 seconds Walk 15 seconds 5 Minute JogRead more

Announcements Skills Clinic Survey Gym Poll for Additional Skills Work! Check it out and leave me your feedback! Thank you! Best Time for Skills Clinic CrossFit Covalence – CrossFit Warm Up Min 0-12 200m Run then 2 Rounds 10 Empty Bar Glute Bridges 10 Empty Bar Bent Over Row 10 Kip Swings then 1 Round 200m Run 10 Light-Moderate weight Deadlift 8 Pull Ups Continue building to Deadlift weight Get Fit Min 24 – 54 Tillman (Time) 7 Rounds For Time 7 Deadlifts #315/205 200m Sprint 15 Pull Ups 45 Second Rest 30 Minute CapHero WOD this Saturday, get ready to grind through this one with some HEAVY Deadlifts. This is our only piece today so choose a HEAVY load. If we need to scale back from the RX weight. You could try 275/185, or 225/155. Run Hard but not to the point where you are unable to take a...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 2:00 Slow Row Then 3 Rounds 4 Inchworm + Push Up 4 PVC Pass Through 4 PVC Muscle Snatch 4 PVC Overhead Squat Get Fit Min 18 – 30 3 Rounds for Time (Time) 30/24 Calorie Row 20 Double KB Squats #53/35 12 Minute Time CapThis is a straight through finisher, no rest. Set a goal for yourself of either a Cal/hr to hold on the Row all three times, or maybe UB KB Squats, or maybe both! KBs can rest on the shoulder, or top of back, or any way you find most comfortable. You can also grab a pair of DBs if there are not enough KBs to go around. Get Strong Min 40 – 56 Snatch (EMOM x 10 – 1 Rep E2MOM x 3 – 1 Rep) The bottom of your squat should be plenty warmed up, so...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 Dynamic WU: 25′ Walking Lunges 25′ High Knees 25′ Inch Worms 25′ Butt Kicks 25′ Duck Walks 25′ Burpee Broad Jumps (or coaches choice of movements) Get Fit Min 20 – 50 AMRAP x 30 (AMRAP – Rounds and Reps) 1000m/800m Row 15 Burpees Over Rower 45 Sit Ups 15 S-Arm Push Press R #50/35 15 S-Arm Push Press L 30 Min CapA nice long grinder today. The :30 rest between movements will allow you to recollect yourself for the next movement, and allow for a slightly faster pace than if it were just a straight through AMRAP. A good goal today would be to get through 3+ rounds. To complete at least 3 rounds the row would need to be under 4:00. To use the DB weight for the PP should be able to complete in 1-2 sets throughout. Modify the...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 Tabata :20 on / :10 off 3 Rounds each movement Bike (increase intensity on bike ea round) Line Hops Split Stance Lunge R Split Stance Lunge L Get Fit Min 20 – 38 1 Min ON / 1 Min OFF (Time) Complete… 60/48 Calorie Bike 150 Double Unders 100’ DB Walking Lunges #50/35s Cap: 18 minutesThe 1 ON / 1 OFF format demands that you push the paces you couldn’t normally hold during a straight through variation of this chipper. That doesn’t mean “sprint”, as you won’t have enough recovery time to do that – but pushing beyond your comfort zone without question. To give you an idea of what it might take to finish… 15/12 Cals per round, 50+ Dubs, 75 ft per round at a minimum! Get Strong Min 46 – 56 Back Rack Lunge (10 minutes to complete… 3...Read more