CrossFit Covalence – CrossFit Sunday Runday Starting in August and moving into September we will be using Sunday for our 5k Race Training! Each day will be a workout focused on getting ready to run a 5k in October/November. If anyone has a race that they are doing or know of, please share and we can make it a gym wide race! Finding your pace day (Distance) 10 Rounds 1 Minute Race Pace 2 Minute WalkToday we will start with the basics. I want you to pick a goal time for your 5k. For example: I want to run my 5k in 25:00, that would be about an 8:00/mile pace. So even if I can’t run that speed now, when we run intervals, your goal pace will be what you run. Earn that rest. For today’s workout, you will run each minute at that 8:00/mile pace and rest for 2...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3 Rounds 10 Lateral Hops over DB 10 Push Ups 10 S-DB RDLs Get Fit Min 16 – 36 Crossfit Games Open 21.2 RX (Ages 16-54) (Time) For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs F: 35-lb. dumbell, 20-in. box M: 50-lb. dumbbell, 24-in. box Time cap: 20 minTo learn more about Crossfit Games Open 21.2 RX (Ages 16-54) click here-Get warmed up quick and right into it. Most will probably be taking on the partner version and will be building into the volume gradually with equal work/rest. For all, make sure the DB is the right weight to hang on to for big sets, no need to meet a previous...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3 Rounds 30 Single Unders 10 V-Ups 10 Reverse Lunges Get Fit Min 20 – 34 4 Rounds for Time (Time) 50 Double Unders 15 Toes to Bar 10 Double DB/KB Lunge Steps #50/35s 14 Min CapThis workout is designed to cruise straight through. DU UB or 2 sets if you trip. TTB in 1-3 quick sets each round. Lunges UB in all 5 rounds. You should hold the DB/KBs in the front rack if you can today. Get Strong Min 44 – 56 Deadlift (E3MOM x 4 – 10 Reps) -Weight should stay reasonable for keeping technique and positions strong, but you can still build across the sets. Make consistent reps the top focusRead 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 3 Rounds 8 Calorie Bike 8 Burpees to Target 6″ Get Fit Min 25 – 50 E5MOM x 5 (5 Rounds for time ↓ shorter is better) 25/20 Calorie Bike 20 Burpees to Target 6″This should start out as 3:00 on 2:00 off (or faster), and potential drop off gradually across the round. However, you shouldn’t get close to not finishing an interval before the 5:00 window expires. With the priority being intensity today, feel free to drop the rep scheme back to be able to maintain a higher output. 20(16)/15 might be a better fit a lot of athletes. Scoring: record each time to complete your roundsRead more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 4 Rounds :30 Row :30 Air Squat :30 Rest Get Fit Min 20 – 36 Running Clock (Time) 2 Rounds 12/9 Calorie Row 12 Thrusters #95/65 2:00 Rest 2 Rounds 12/9 Calorie Row 9 Thrusters #115/85 2:00 Rest 2 Rounds 12/9 Calorie Row 6 Thrusters #135/95 16 Minute Cap-This is not guaranteed that you finish under the cap if you play this casually – and that’s totally fine for today if you go a bit heavier than you’re used to. I think a solid goal is to choose three Thruster weights that you just stay UB on. Anything beyond that including total time, row pace, transition time, etc – is just a bonus. Get Strong Min 45 – 55 Push Press (10 minutes to establish a 3RM) Your Push Press is ready to build on coming off the Thruster piece....Read more