CrossFit Covalence – CrossFit Warm Up Min 0-12 100m Run :15 Deadhang 100m Run 10 Kip Swings 100m Run 10 Kipping or Strict Pull Ups Get Fit Workout #1: Min 23 – 37 Workout #2: Min 49 – 54 5 Rounds for Max Reps (AMRAP – Reps) 200m Run 1 Max Set of “Pulling Gymnastics”* 1:00 Rest*Today is a choose your own adventure, your options include: Ring or Bar Muscle Ups CTB Pull Ups Kipping Pull Ups Strict Pull Ups/Chin Ups After your Run you get one opportunity to hit a “max set” before your rest. You should be going for a set of 5+ on Muscle Ups, and 10+ on Pull Ups variations, even if you need some assistance. There is plenty of extra time in Class today to work on some of your gymnastics skills before the workout begins. 14 minute Cap AMRAP x 5 – Max Calories...Read more

CrossFit Covalence – CrossFit Rest Day Extra Credit MURPH PREP AMRAP x 3 Push-ups Air Squats Push-ups Air SquatsRead more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 400m Run then 3 Rounds 6 Medball Cleans 2 Inchworms + Push Ups Get Fit Min 26 – 50 Running Clock – SOLO (4 Rounds for reps) 0:00-6:00 1000m Row Max Wall Balls #20/14 6:00-12:00 800m Run Max Box Jumps 24/20″ 12:00-18:00 1000m Row Max Thrusters #95/65 18:00-24:00 800m Run Max Wall WalksThe goal is to have about 2:00 or so on each of the movements after the Row/Run. That might mean you drop the distances slightly to give you time in later rounds when you might be a bit more fatigued. Notice there is no rest built in, so be smart on how you finish each round and avoid “redlining”. Record each rounds reps completed AMRAP x 24 (AMRAP – Rounds and Reps) P1: 400m Run + 500m Row P2: AMRAP: 20 Wall Balls #20/14 20 Box Jumps 24/20″...Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 3:00 on Machine of Choice then 2 Rounds 10 Barbell RDLs 10 V-Ups Get Fit Min 20 – 38 EMOM x 18 (Checkmark) Min 1: 15/12 Calorie Bike Min 2: 12 Deadlift #185/125 Min 3: 12 Toes to Bar-The Bike Calories (or other machine) will be the most annoying thing to finish in the 1 minute window. This will make the following movements a bit more challenging, so make sure you’re not only confident with your calories, but what’s coming next. This seems reasonable on paper, but the fatigue will add up quickly for many. Get Strong Min 45 – 55 Deadlift (10 Minutes to establish: Heavy Triple) This should just be a smooth continuation of the EMOM, take 3-5 shots at a triple, gradually building.Read more

Announcements Murph 2025! Memorial Day Weekend, Saturday, May 24th Classes will be at 8:00 and 9:30am 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 – 52 8 Rounds for Max Reps (AMRAP – Reps) 2:00 on / 2:00 off 100m Sprint 10 Chin Ups Max Double DB Box Step Overs 24/20″ with #50/35s-Kick off each round with a real effort on the 100m Sprint, not all out, but GO. The Chin Ups are just reverse grip Pull Ups, same dead hang to chin over bar ROM applies. Go strict for as long as you’re able, and if you need to throw in a little frog kick at the top to squeeze them out that’s okay. You can also use a...Read more