CrossFit Covalence – CrossFit Warm Up For Quality 400m Run then 2 Rounds 10 Kip Swings / Pull Ups 10-15 Push-ups 15-20 Air Squats w/o vest Get Fit 15 – Finish Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here-Partition anyway, and of course break out the weight vest if you want to give the full effort. This is one of the most iconic workouts we complete in a given year, so make sure you’re prepared to show up and give it your all. Lastly, don’t you dare shorten ROM on any movement, today is not the day to do half reps. Modify if you have to, but make...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 2:00 Steady on any Machine then 2 Rounds 15 RDLs 50 Singles Unders Get Fit Min 20 – 32 For Time (Time) 60/50 Calorie Row or Ski 40 Deadlift #185/125 200 Double Unders 12 Min Cap-This is straight through, so you have to give the Row/Ski a good effort from the start. If you have the option to Ski take it, you just got to Row on Wednesday, though both days volume are inconsequential. The DL should be outside the legs, but if your positioning is not great and you prefer to go sump style, that’s okay as a backup plan. Double Unders should be done in big chunks, go for a big UB set to open up. Get Strong Min 44 – 56 Deficit Deadlift (E2MOM x 6 – 5 Reps) Choose a plate to stand on between 1-3″, depending on...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 EMOM x 30 (AMRAP – Reps) 30″ ON, 30″ OFF Min 1: Max Burpees Min 2: Box Jumps 20″ Min 3: Ab Mat Sit Ups Min 4: 15′ Shuttle Runs Min 5: Alternating Jumping Lunges Min 6: Full RestHigh intensity body weight intervals. Try to keep track of your score for each individual movement, and match it from round to round. Burpees are old school standards with a slight jump and hands over head at the top with full extension. Box Jumps are short for all on purpose to have the cycle rate be fast. Most should step down from the box. The Shuttle Runs should be a fast 15′...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 2 Rounds 10 Calorie Row 15 Air Squats :15 Dead Hang Get Fit Min 20 – 35 For Time (Time) 30/24 Calorie Row 30 Front Squats #95/65 5 Rope Climbs 20/16 Calorie Row 20 Front Squats #95/65 3 Rope Climbs 10/8 Calorie Row 10 Front Squats #95/65 1 Rope Climb 15 Min Cap-The Row and FS are simple enough, but Rope Climbs can be a troublesome Class movement. In many cases athletes will have to be fine with sharing ropes and taking turns to climb. Others won’t have the skill needed to get meaningful work in and need an alternative. Make sure that modification is not a repeat of Monday for them. Some suggestions include: Single-Arm Ring Rows Strict Pull Ups Jumping Pull Ups (6:1 ratio) Get Strong Min 44 – 56 Front Squat (Min 44 – 56) E2MOm x 6 4...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 2 Rounds 8 Russian KB Swings 16 Mountain Climbers then 2 Rounds 8 American KB Swings 16 Sit Ups or V-Ups For Quality Min 20 – 38 AMRAP x 18 (AMRAP – Reps) Climb the Ladder 2 Unbroken KB Swings #53/35* 2 Unbroken Toes to Bar* 4/4, 6/6, 8/8, etc..*Every break mid set on either movement = immediate 100m Penalty Run (or 5 50′ Shuttles). This will force athletes to be much slower and more strategic as to how much rest they take on transitions between movements to have a shot at staying UB for as long as possible. Also, both the KB weight and TTB variation should be something the athlete feels very confident with. If you get to doubles or singles on TTB the back half of this workout will be ruined. Score: total reps completed Get Strong Min 46...Read more