CrossFit Covalence – CrossFit Warm Up 20 Line Hops 10 DB Good Mornings 5/side DB Hip to Halo 20 Line Hops 10 steps/side DB Goblet Lateral Walks (without a band) 10 DB Strict Press 20 Line Hops 10 Light DB Snatch Don’t like this video? si=sOu2du1rer20S4Qe Get Fit Min 20 – 32 For Time (Time) 120 – 90 – 60 – 30 Double Unders 40 – 30 – 20 – 10 DB Snatch #50/35 12 Min Cap This will be a primer for the Squat Snatches to follow. Try to stay smooth and relaxed on bigger sets of DU. The descending rep scheme may encourage you to try and stay UB on either movements – or maybe both! The DB does not need to be alternating today. I’d like to see most people finish around 10 Minutes or less, but the cap will save you if you bite off more...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 200m Run then 3 Rounds 4 Inchworm + Spiderman (R+L=1) 16 Static Bear Crawl Shoulder Taps 8/leg Russian Step Ups Get Fit Min 20 – 36 E4MOM x 4 (4 Rounds for time) 200m Run 20 S-DB Box Step Overs 24/20″ #50/35 50′ Handstand Walk (25′ out and back) If you don’t treat these intervals with a bit of urgency you won’t earn much rest at all. Get those runs done in :60 or less, UB Step Overs if possible, then take a moment for composure to try and keep the HS Walks to 1-2 breaks at most. Most of you should kick down after each 25′ distance. If we don’t have HS Walks sub for 5 Wall Walks. Scoring: time to complete each round Get Strong Min 46 – 56 Seated Overhead Press (E2MOM x 5 10 – 8 – 6...Read more

CrossFit Covalence – CrossFit Track Sunday E5MOM x 5 800m Run 800m Run (Time) Max Effort 800m RunRecord your fastest lap!Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 Coach led Dynamic Warm Up Then 4 Rounds – TABATA Up Downs (Burpee without chest touching the floor) Inchworm + Push Ups Air Squats Get Fit Min 20 – 32 For Time – SOLO (Time) 50 Wall Balls #20/14 40 Burpees to Target 6″ 30 Wall Balls 20 Burpees to Target 10 Wall Balls 12 Min Cap I encourage everyone to either go UB on the first set of 50 WB or at least take a huge bite out of those reps. That will set you up for a fun set of 40 Burpees to follow! Try to hold on the rest of the workout. AMRAP x 12 – PARTNER (AMRAP – Rounds and Reps) 50 Synchro Wall Balls #20/14 30 Synchro Burpees to Target 6″ Set up next to your partner and go rep for rep with them on...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3 Rounds :15 Max Hollow Rocks :15 Max Strict Pull Ups (or Ring Row) :30 KB Sumo Deadlift High Pull 35/26 1:00 Rest Get Fit Min 20 – 31 AMRAP x 11 (AMRAP – Reps) 50/40 Calorie Row 40 Toes to Bar 30 Hang Power Cleans #115/85 Max Ring Muscle Ups in remaining time Today is all about gymnastics capacity after massive amounts of fatigue. Race through the first 3 movements to earn time on the bar. Once you get there, be smart about how you’re breaking up sets to avoid blowing up completely prior to time running out. Your score is total MU reps. If you Don’t have MU, you can modify to Banded Strict Muscle Ups, low Ring Transitions, or even Jumping MU. Modify TTB volume in order to complete in 4-5 sets, same with Hang Power Cleans...Read more