CrossFit Covalence – CrossFit Warm Up Min 0 – 12 :30 on/:15 Recovery Row x 4 Increasing row pace each round Then Tabata :20 on/ :10 off (3 Rounds of tabata at each movement) Bent Over Row Muscle Clean and Strict Press Floor Pike Shoulder Taps Get Fit Workout 1: Min 20 – 29 Workout 2: Min 44 – 56 6 Rounds for Time (Time) 5 Clean & Jerks #135/95 5 Power Snatch #135/95 9 Minute CapThis is Grace and Isabel deconstructed and recombined into one singular barbell piece. But the twist makes it a bit more challenging, the sets of 5 must be done UB – that’s 12×5 so choose your weight accordingly! To beat the cap you get :90 per round which should be more than enough time if you’re hitting the stimulus correctly. If you have to break a set of 5, you did not complete the...Read more

CrossFit Covalence – CrossFit Track Sunday Work:Rest 1:1 Rest the time it took you to run the previous distance. 200m Run (Time) 400m Run (Time) Max Effort 400m Run 800m Run (Time) Max Effort 800m Run 1-Mile Run (Time) Max Effort 1-Mile RunRead more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 3 Rounds: 200/150m Row 10 Steps/leg Goblet Lateral Walks 10 Up Downs 10 Step Overs Get Fit Min 20 – 50 5 Rounds for Time – SOLO (AMRAP – Reps) 4:00 on / 2:00 off 600m/500m Row 8 Front Rack Lunge Steps* in remaining time Max Burpee Box Get Overs 30″ *Build with each set.Don’t blow up trying to go too fast on the first round. Consistency in pacing is what will get you through these 5 rounds without feeling like you’re going to die. The Lunges will come from the rack today, this is your strength built into today’s piece for a 5×8 building across each set. Start at a moderate load for 8 knowing you’ll be coming off a longer row, the legs will be pre-fatigued. We want smooth and steady reps on all your sets today. If...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 :30 Bike-Easy 10 Scap Pull Ups 10 Kang Squats :30 Bike- Mod 10 Russian Dips How to Do Tricep Extensions on the Floor (Calisthenics) – 3 AMAZING Tips! si=n1-0GrKUguWVQt8E 10 Bradford Press :30 Bike-Hard 3-5 Negative Pull Ups 10 Thrusters Get Fit Min 20 – 34 8 Rounds for Time (Time) 12/9 Calorie Bike 3 Bar Muscle Ups 5 Thrusters #115/80 14 Minute Time CapThe rounds are short but demanding, and that volume will start to add up by the halfway point. Be a bit more paced and strategic early on than you think you need to be. If you end up with a little gas in the tank in the last couple rounds, you can kick it up. Thrusters and BMU should be UB most of the way. If you are still working on stringing BMU, quick singles should still get...Read more

Announcements Skills Clinic Survey Gym Poll for Additional Skills Work! Check it out and leave me your feedback! Thank you! Best Time for Skills Clinic 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 15 – 40 5 Rounds For Time (5 Rounds for time) 5 Shuttle Runs (25ft Down and Back = 1) 100′ Burpee Broad Jumps 100′ Bodyweight Lunges Rest 2:30 between rounds 25 Min CapA nice long grinder today. The 2:30 rest between movements will allow you to collect yourself for the next round, and allow for a slightly faster pace than if it were just a straight through AMRAP. A good goal today would be to get through each round in under 3 MINUTES. If you’re dragging on...Read more