CrossFit Covalence – CrossFit Warm Up Min 0 – 15 For Quality Mini Dynamic WU: 25′ High Knees 25′ Butt Kicks 25′ Frankenstein Kicks 25′ Duck Walks 25′ Burpee Broad Jumps (or coaches choice of movements) then 2:00 Steady on Machine then 3 Rounds 30 Single Unders 10 Push Ups 10 KB Russian Swings Get Fit Min 20 – 50 6 Rounds (AMRAP – Reps) 3:00 ON / 2:00 OFF 30/22 Calorie Bike Max Double Unders / Push Ups / KB Swings-Open each round with Bike or other machine of choice. The Calories should take about :90 each round – modify that as needed based on the pace you can hold. Each round you’ll rotate through DU, Push Ups, and Swings (any weight) each round. Each movement will have two rounds. Score is total Double Unders + Push Ups + KB Swings.Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 2 Rounds 200m Run 15 Air Squats 5 Inchworms + Push Up Get Fit Min 27 – 52 5 Rounds for Time (Time ↓ Shorter is Better) 5 Front Squats #225/155 25 Wall Balls #20/14 200m Run 2:00 Rest 25 Min CapThese are intervals of sorts. Start with 5 heavy but UB Front Squats to open each round, hopefully 25 UB Wall Balls (no more than 2 sets), straight into a hard 200m Run effort. The 225/155 weight will be challenging for many, but is just a suggestion. This is one day where an extremely rare “RX+” might be appropriate for the strongest athletes to go a bit heavier there, and of course for the majority of others to scale as far back as needed. Coach will determine whether the Bar comes from the floor or a rack based on...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 200-200-200m Row 9-12-15 Burpees to 6″ target Get Fit Min 20 – 35 5 Rounds for Time (Time ↓ Shorter is Better) 15/12 Calorie Row 12 Burpees Over Rower 12 Chest to Bar Pull Ups 15 Min Cap-You need to average under 3:00 per round, which is not automatic for everybody. When needed, modify the rep scheme so that you can keep a reasonable output across the majority of the workout. 75/60 Calories, with 60 Burpees and Pull Ups is relatively low volume in general – so we expect the pace to be pushed! Get Strong Min 44 – 56 Hang Power Clean (E2MOM x 6 5 Reps) -Of the 6 sets, the first 3 should be the moderate build, the second three should be heavy and challenging!Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3 Rounds 100m Run 10 Hollow Rocks 10 DB Hang Snatch 10 Goblet Squats then Snatch warm up (coaches choice – PVC or Barbell) Get Fit Min 26 – 50 24 Minute Running Clock (Time ↓ Shorter is Better) 3 Rounds of: 25 Toes to Bar 10 Squat Snatch #135/95 Then In remaining time Establish a Heavy Snatch Triple-The TTB/Snatch couplet should be finished in 12 minutes or less. The tricky part is choosing a weight that allow you to keep moving consistently. TTB should be done in 2-4 sets each round, modify the movement or rep scheme as needed. The remaining time will be spent building to a Snatch triple, with a drop and reset on each rep. The triple should be done in :30 or less to count. Scoring: Enter your time to complete the T2B & Sq...Read more

CrossFit Covalence – CrossFit Track Sunday E3MOM x 10 (Time ↓ Shorter is Better) 400m Run Walking Rest b/w RunsEnter your slowest timeRead more