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 E10MOM x 3 (3 Rounds for time) 1000/900m Row 20 Lateral Burpees Over DBs 20 Plank DB Rows #50/35s (alternating – 10/arm) If you want to push today, it starts on the Row. Hold a respectable pace each time, setting you up for a challenging 20 Burpees to follow. If you’re in more of a longer paced type workout, cruise the Row and move deliberately through the Burpees and Row. This can really be nasty intervals for anyone who needs to hurt, or nearly at a recovery pace within that 10 minute window each time.Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 4 Rounds Tabata Bike :20 on/ :10 off then 3 Rounds 7 KB Sumo Deadlift 7 KB Russian Swing to High Pull 7 KB Pullovers then warm up Barbell and Bar Muscle Ups Get Fit Min 20 – 33 AMRAP x 5 – Rest 3 Min – AMRAP x 5 (Calories) AMRAP x 5 25/20 Calorie Bike straight into 5 Sumo Deadlift High Pull #115/75 5 Bar Muscle Ups 3:00 Rest AMRAP x 5 3 Rounds: 5 Sumo Deadlift High Pull #115/75 5 Bar Muscle Ups Max Calorie Bike in Remaining Time The Bike Cals in the first AMRAP are a buy in, then you will continue the Sumo Deadlift High Pulls and Bar Muscle ups until the time is up. SDLHP should be able to be done UB throughout and the BMU in 1-2 Sets MAX with just a quick break....Read more

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