CrossFit Covalence – CrossFit Warm Up Min 0 – 12 300m Run 3 Rounds 3x (Inchworm + 4 Shoulder Taps) 6/leg Glute Bridge Marches 6 Lying “Y” Press 6/leg Staggered Stance Deadlift Then 2 Wall Walks + 10″ Wall Facing Hold Then Warm Up to Deadlift working weight Get Fit Min 24 – 34 AMRAP x 10 (AMRAP – Rounds and Reps) 5 Power Cleans #205/145 5 Wall Walks-Ideally this would be singles on the Cleans straight into a smooth transition to the Wall Walks. I’d like to see a minimum of 5-6 rounds by the end. If you don’t think you can hit that, either the Clean is too heavy or it’s too many consecutive Wall Walks – make adjustments! Maybe try 185/125 (or less) and 3 Wall Walks. I think an interesting strategy might be to go every :90 per round on this workout for as long as...Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 1:00 Bike :30 HS Hold + 15 Scap Pull Ups 10 Box Step Ups + 10 DB Strict Press 1:00 Bike 6-8 Pike Press on Box + 10 Kip Swings 8 Box Step Overs + 8 DB Push Press 1:00 Bike 3-4 Negative HSPU + 3-5 Strict Pull Ups 6 S-DB Box Step Overs + 6 DB Push Jerk Get Fit Min 20 – 34 EMOM x 15 – Max reps (AMRAP – Reps) :40 ON / :20 OFF 1. Push Ups 2. S-DB Box Step Overs 24/20″ #50/35 3. Shoulder to OH #135/95 4. Bike Calories 5. Rest (full min) Scoring: Combine all the reps completedA Spicy EMOM type workout to start the day. The Goal on Min 1 would be to have at least double digit Push Ups w/ full ROM each round. Find a steady rhythm on...Read more

CrossFit Covalence – CrossFit Track Sunday 60 Minute Walk/Hike/Ruck (Checkmark) Grab a backpack or ruck and go for a nice walk. Make sure to find some hills and get to walking.Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 200m Run 4 Cat Cows 4/side Thread the needle 8 each Y,T,W’s 4/side 90/90 Hip Switch + Good Morning 4/side Cossack Squats 4/side Bottom of Squat Hold w/ Thoracic Rotations -Then- Burgener Warm-Up for Snatch and Drills for Ring Muscle Ups Get Fit Min 20 – 32 Amanda (Time) 9-7-5 reps for time of: Muscle-ups Squat snatches 135lb/95lb12 Minute Cap -Classic Girl Wod, but very high skill. Choose a load on the Squat Snatches that you are able to receive in a full squat with arms locked out. Modifications for RMU can be anything from Low Ring Transitions, BMU, CTB,False Grip Ring Rows etc., Choose what is going to give you the biggest challenge. Quick singles on the Sq.Sn. may be the way to go today depending on your skill level. Feel free to attack this as aggressively or as cautiously as...Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 3 Rounds 1:00 BIke 12 Long Step Lunges + Torso Twist 12 Good Mornings Get Fit Min 20 – 38 3 Rounds (Time) 30/24 Calorie Bike 30 Medball Box Step Ups 24/20″ w/ #20/14 20 Hang Power Cleans #115/85 18 Min CapTry to establish a wattage/rpm on the bike you’re confident with that allows you to move with intent on both the Step Ups and HPC to follow. This is actually quite a grinder of a workout for only being 3 rounds, so don’t get too concerned with rep speed – steady gets it done. Modify HPC weight if you are unable to cycle at least 5+ in a row. Get Strong Min 46 – 56 Strict Pull Ups (E2MOM x 5 1 Max Set*) *If you have 7-10+ Strict Pull Ups on a regular basis feel free to weight...Read more