CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3:00 Steady Row then 2 Rounds 20 Alt S-Leg V-Ups 4 Inch Worms Get Fit Min 20 – 32 For Time (Time) 60/45 Calorie Row 30 Toes to Bar 15 Wall Walks 12 Min Cap-You need to think about setting yourself up for success on the wall in the last part of this workout. If you sprint through the Row and hang on for big UB sets of TTB, the Wall Walks will feel like you’re moving through mud. You want to pace the first two movements well below threshold -setting yourself up for your best chance to move quickly through the Wall Walks Get Strong Min 41 – 56 Front Squat (Every 2:30 x 6 – 3 Reps) -First set should be lighter warm ups, second and third – moderate in weight. The fourth, fifth, and sixth sets should...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-15 For Quality Mini Dynamic WU: 25′ High Knees 25′ Butt Kicks 25′ Frankenstein Kicks 25′ Duck Walks 25′ Burpee Broad Jumps (or coaches choice of movements) then 2 Rounds 9 Calorie Bike 12 Box Jumps 15 Air Squats Get Fit Min 20 – 55 For Time (Time) 2:00 ON / 1:00 OFF until completion 60-40-20 Wall Balls #20/14 Box Jumps 24/20″ Bike Calories* 35 Min Cap (12 Rounds)You’ll get as far as you can on the WB (and maybe into the BJ in the first 2:00). Then you’ll take a full min rest, before picking up where you left off. Continue on in that format until you finish the full 120 reps of each movement (or time cap). *Woman’s cals can be 40-30-20.Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3 Rounds 8 Good Mornings 16 Lateral Bar Hops 24 Mountain Climbers Get Fit Min 22 – 30 AMRAP x 8 (AMRAP – Rounds and Reps) 24 Double Unders 8 Deadlifts #185/135Both DU and DL sets should be unbroken throughout (excluding trips on the rope). This workout is about consistent and deliberate sets, with the biggest separator being how fast you’re willing to transition back and forth between movements. There’s an element of raw capacity that will be displayed here today. Get Strong Min 40 – 55 Min 40 -45: Coach review of how to pick up sandbag from the floor (& practice). EMOM x 10 (Weight) 50 ft Sandbag Carries Rest remaining timeYou choose the weight. You can change the weight each round, go up or down, if you want. Experiment with different holds and positions. Only rule is...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 4 Rounds 100m Run 5 Strict Pull Ups 5 Muscle Snatch 5 Hang Power Snatch Get Fit Min 26 – 50 Running Clock (AMRAP – Reps) AMRAP 4 200m Run 20 Chest to Bar Pull Ups Max Power Snatch #135/95 3:00 Rest AMRAP 6 400m Run 25 Chest to Bar Pull Ups Max Power Snatch #135/95 3:00 Rest AMRAP 8 600m Run 30 Chest to Bar Pull Ups Max Power Snatch #135/95The Run/CTB should take around half (or maybe a little more) of the AMRAP each time. Then the Snatch can be singles or mix in some T&G sets if you’re feeling extra motivated today. The rest time is long on purpose to keep intensity up across the three AMRAPs. Scoring: combine all snatches across all three AMRAPsRead more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 5 Rounds :30 on / :30 off Row for Cals – Increase effort each interval then 2 Rounds 10 Kang Squats 5 Burpees Get Fit Min 20 – 32 For Time (Time) 21-15-9 Push Ups Calorie Row Sumo DLHP #95/65 12 Min CapThis should be a shorter workout in general, the 12 minute cap being overly friendly to get everyone to finish. The goal for all should be modifying their way to a sub 10 time. Get Strong Min 41 – 56 Bench Press (E3MOM x 5 10 – 10 – 5 – 5 – 5) Starting with a couple higher reps sets – which should still be at working weights (not a warm up). Then add a big chunk of weight for the 5s and continue to build. If you are feeling good and want to add an extra...Read more