CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 2 Rounds 25′ Flat Back Bear Crawl 10 Banded Good Mornings 25′ Flat Back Backwards Bear Crawl 10 Banded Deadlifts -Then 200m Run Warm-Up Deadlift to starting weight for the 5RM Get Fit Min 22 – 52 30 Minute Running Clock (Time) 1000m – 800m – 600m Run 10 – 8 – 6 Wall Walks – Straight into: Establish a 5RM Deadlift in remaining timeThis workout flows like: 1000m run, 10 wall walks, 800m run, 8 wall walks, 600m run, 6 wall walks THEN into the 5rm Deadlift. This is 1.5 miles of running with 24 total Wall Walks. You should have enough time on the run to allow your shoulders to recover and crush through the wall walks when you get back in the gym! For the 5RM Deadlift, you should have no less than 10 minutes. You can...Read more

CrossFit Covalence – CrossFit Track Sunday AMRAP x 30 (AMRAP – Rounds and Reps) 800m Run 50 Walking Lunge Steps 25 Push UpsRunning will always be the focus for Sundays but want to keep you guessing with a few different formats. Legs are going to feel a little different after the lunges and after a round or two, you may have to worry about your arms during a run (weird right?). Enjoy!Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 Tabata :20 ON / :10 OFF (4 Rounds each) 1. Row-0:10s off will just be a recovery row -Increase pace each round 2. Dead Hang- Active Bar Hang-Scap Pull Ups L-Sit Tuck Hold 3. Ring Rows 4. Tuck Ups Get Fit Min 20 – 50 AMRAP x 30 – SOLO (AMRAP – Rounds and Reps) 20 Clean and Jerk #135/95 20 Handstand Push Ups 20/15 Calorie Row 5 Rope ClimbsThis longer piece is a great time to practice pacing. Take a look at the clock after round 1 and see if you can match that pace throughout. That would mean doing singles on the Clean and Jerks (or very small T&G sets) and staying consistent on the HSPU sets and rest time between Rope Climbs. AMRAP x 30 – PARTNERS (AMRAP – Rounds and Reps) 30 Clean and Jerk #135/95 30 Handstand...Read more

CrossFit Covalence – CrossFit CrossFit Open! 26.3!!! CrossFit Games Open 26.3 RX’d: (Ages 16-54) (Time) For Time: 2 Rounds of: 12 burpees over the bar 12 cleans, weight 1 12 burpees over the bar 12 thrusters, weight 1 2 rounds of: 12 burpees over the bar 12 cleans, weight 2 12 burpees over the bar 12 thrusters, weight 2 2 rounds of: 12 burpees over the bar 12 cleans, weight 3 12 burpees over the bar 12 thrusters, weight 3 Time Cap: 16 minutes F: 65, 75, 85lb (29, 34, 38kg) M: 95, 115, 135lb (43, 52, 61kg) *If capped, record rep count in the comment boxTo learn more about CrossFit Games Open 26.3 RX’d: (Ages 16-54) click here CrossFit Games Open 26.3 Scaled (Ages 16-54) (Time) For Time: 2 Rounds of: 12 burpees over the bar 12 cleans, weight 1 12 burpees over the bar 12 thrusters, weight 1...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 4 Rounds for Max Reps (4 Rounds for time) 6:00 ON / 2:00 OFF Each Round: 0:00-2:00 Max Reps 2:00-6:00 400m Run + Finish Reps Round 1: 60 Power Snatch #75/55 Round 2: 60 Bar Facing Burpees Round 3: 60 Front Rack Lunges #75/55 Round 4: 60 KB/DB Deadlifts #53/35Four hard intervals testing your ability to cycle light barbells, manage fatigue, and stay composed under an elevated heart rate. Don’t sprint the first 2:00 — aim for repeatable sets across all four rounds. Transitions matter: bar down → run out fast. Break early, breathe often, and keep moving. You should be able to finish the 400m Run around...Read more