CrossFit Covalence – CrossFit Warm Up Min 0-12 400m Run then 25′ Walking Lunges 25′ High Knees 25′ Inch Worms 25′ Butt Kicks 25′ Duck Walks Get Fit Min 20 – 56 Luce (Time) Wearing a weight vest, 3 rounds for time of: 1K run 10 muscle-ups 100 squats F: 14-lb vest M: 20-lb vestIn honor of Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, died August 2, 2009To learn more about Luce click hereThis is an old school Hero WOD including a weight vest. Consider this to be as tough or even tougher than “Murph” for perspective sake. The Vest is very optional and most should not use one for the sake of moving with intent and quality. The Runs should be steady and somewhat comfortable. If Ring Muscle Ups are not happening, consider using 1-2x Dip alternatives instead of...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 4 Rounds :30 on / :30 off Row for Meters – increase effort each round then Rope Climb skill work Get Fit Min 24 – 54 6 Rounds (AMRAP – Reps) 2:30 ON / 2:30 OFF 20/16 Calorie Row Max Rope Climbs in remaining time*Each round you’ll have a Row “buy-in” that you need to navigate. The more skilled you are on the Rope, the harder you can push the Row without interference. The Calories should take less than :90, and closer to :60 to give you enough time to accumulate reps on the Rope Climbs. The format is created to allow for partners to share Rowers/Ropes going opposite of each other. *The Rope Climb can also be Strict Pull Ups or another upper body pulling movement if logistically necessary.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 22 – 52 AMRAP x 30 (AMRAP – Rounds and Reps) 20 OH Walking Lunges Steps #45/25lb (Plate) 20 DB Curl and Press 20/16 Calorie Bike 2:00 RestThe OH Lunge difficulty can be increased by using the same pair of DBs OH as you’re using for the Curl and Press to follow. The C&P is a Bicep Curl into and Arnold Press – so you don’t need a lot of weight for a 20 rep set to get difficult. Push the Bike pretty hard to finish the round. If you’re using a Bike Erg, kick the damper way up and fire up those quads.Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 2 Rounds 200m Run 10 Hand Release Push Ups 15 DB RDLs 20 Lateral Hops Over DB Get Fit Min 20 – 32 For Time (Time) 40-30-20 Alternating DB Snatch #50/35 20-20-20 Lateral Burpees Over DBs 12 Min Cap-There will be a wide spectrum of finishing times on this piece today and that’s alright. The simplicity of the two movements will allow everyone to bring their own level of effort and intensity without any major skill roadblocks. At minimum, you should be able to hang on to half of the 40 DB snatches to use that given DB weight. Burpees should be a jump over the DB, but stepping is a fine modification if needed to keep yourself moving! Get Strong Min 40 – 55 Deadlift (Every 90″ x 10 3 – 3 – 3 – 2 – 2 – 2 –...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3 Rounds 100m Run 12 V-Ups 12 Lunges Get Fit Min 20 – 30 AMRAP x 10 (AMRAP – Rounds and Reps) 15 Toes to Bar 100m Run (or 5 Shuttles 25′ down and back) 15 DB Box Step Overs 24/20″ #50/35s 100m Run-This is on the shorter side of workouts, so your willingness to push the intensity a bit should be high. The way you make this intense is by completing the sets of 15 in 1-2 efforts each time. The Runs are there as spacers to save the grip and help keep your heart rate managed. Focus on movement efficiency in terms of consistent TTBs and solid footwork on the Step Overs. Get Strong Min 40 – 55 Seated Overhead Press (Every 2:30 x 6 – 5 Reps) -Set up a low rack and complete sets of 7...Read more