CrossFit Covalence – CrossFit Warm Up Min 0 – 12 For Quality 100m Run 6 Plank to Down Dog 6 Bootstrappers 12 Plank Jacks 100m Run 10 Air Squats 10 Strict Press + 10 OH Hold 10 Bent Over Row 100m Run 6 Wall Balls 3 Pull Up Negatives 6 Thrusters 12 HS Shoulder Taps Get Fit Min 20 – 32 For Time (Time) 400m Run 40 Wall Balls #20/14 30 Pull Ups 20 Thrusters #95/65 80′ Handstand Walk (20′ increments) 12 Minute CapFeel free to rip through this as fast as you would like, sub 10 is a very reasonable goal for those somewhat confident with all 5 movements. Feel free to modify weights as needed but try to keep the volume intact. The cap will do its job in keeping this short and sweet – try to set yourself up to finish! Get Strong Min 41 – 57...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 Row :45 Easy / :15 Fast :30 Easy / :30 Fast :15 Easy / :45 Fast 2:00 Rest Tabata (12 total rounds) :20 on / :10 off RD1: Up Downs RD2: Jumps Over Rower RD3: Rope Hang or Bar Hang RD4: KB Russian Swings (warm-up Weight) Get Fit Min 20 – 36 4 Rounds (Calories) AMRAP x 2 14 Burpees over Rower Max Calorie Row Rest 2 minuteDon’t be a hero on the first round of Burpees, smooth and steady will keep you in the game for all 4 rounds. It would be very easy to blow up completely after round two and miss out on your ability to work hard on the last 2 rounds. If you’re looking for a place to push, it’s the Row. If the Burpees are going to take you longer than 1:00 scale back the volume...Read more

CrossFit Covalence – CrossFit Warm-up Min 0-12 2:00 Bike Moderate Pace 10 Barbell Good Mornings :20 Back Rack Bottom Squat Hold :20 OH Hold 10 Scap Pull Ups 2 Rounds of… 7 Barbell Deadlifts 10 Kip Swings 7 1+1/4 Front Squats 7/arm Plank Ups Get Fit Min 22 – 37 3 Rounds for Time (Time) 10 Deadlift #185/135 8 Bar Muscle Ups 3:00 Rest 3 Rounds 8 Front Squats #185/135 10 Strict HSPU 15 Min CapYou have an average of 6 minutes per couplet to beat the cap – keep that in mind when deciding to modify or not. Even though the DL is on the “lighter side” it doesn’t need to be UB, in fact a quick break could save the grip and make BMU sets more manageable. Front Squats likely should be UB as long as you’re not spending too much time under tension with slow sets. You...Read more

CrossFit Covalence – CrossFit Track Sunday 10 Rounds for Quality (and Speed) (Distance) 1 Minute Easy Jog 30″ Hard Sprint Walking rest. Rest as needed between rounds. Rest no more than 2 minutes.Record your total distanceRead more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 Down and Back, full distance of gym… Shuttle Run Forward Shuttle Run Backpedal Straight Leg Bear Crawl Lateral Lunges Toe Walk Heel Walk Then Review Shuttle Run Efficiency Tips Get Fit Min 21 – 40 5 Rounds – SOLO (5 Rounds for reps) AMRAP x 3 2 x 50’ Shuttle Runs 2 Lateral Burpees 2 Hang Squat Snatch #115/75 4/4/4, 6/6/6, etc Rest 1 minuteShuttles will be 25′ out and back, past open standard (two feet / one hand). Burpees should be fast and efficient. The “Hang” is to encourage UB sets with the bar for as long as possible. If you can’t hit 6 in a row without concern, the weight is too heavy. Scale to something you can put up a decent number with. Start over at 2/2 each AMRAP. Scoring: total reps completed across all five rounds...Read more