CrossFit Covalence – CrossFit Warm Up Min 0-12 2 Rounds 15/12 Calorie Row 25′ Bear Crawl 25′ Inchworm 10 Kip Swings Get Strong Min 18 – 28 Strict Press (E2MOM x 5 5-5-3-3-1) -Since we are starting with the lift today, make sure you hit a few sets with an empty barbell and maybe your favorite OH mobility drill to make sure you’re as ready as possible for the build. The “heavy single” is more of just a primer for the higher rep Shoulder to Overhead to come. Get Fit Min 36 – 52 4 Rounds for Max Reps (Calories) AMRAP x 2 Rest 2:00 10 T2B 10 S2OH #135/95 Max Calorie RowThe T2B and Sh to OH should be done in 1 (maybe 2) sets each round – with a reasonably short transition. That should leave you with around :60 (or hopefully : 45 minimum) on the Rower each...Read more

CrossFit Covalence – CrossFit Track Sunday 5k Run (Time) Max Effort 5k RunRead more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 3:00 Steady on Machine of choice then 2 Rounds 12 Kang Squats 100m Run 12 Up-Downs 100m Run Get Fit Min 25 – 50 3 Rounds for Time – SOLO (Time) 30/20 Calorie Bike 30 Alternating Pistols 30 Burpees 30 Deadlift #225/155 25 Min CapThis is quite a grind, breaking things up from the start will be your best bet. Establish a repeatable pace on the Bike, don’t come out too hot. The Pistols should be smooth and steady, and should be modified to allow your version of 30 reps to be done in well under 2:00. Burpees are old school standard, in place with chest, hips, and thighs on the ground. Jump with hands over head at the top. DL should be done in chunks, probably 3 sets or maybe more intentionally. AMRAP x 25 – PARTNERS (AMRAP –...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 200m Run then 2 Rounds 10 PVC Pass Throughs 10 PVC Muscle Snatch 10 PVC OHS then Barbell Snatch Technique (coaches choice) Get Fit Min 20 – 36 3 Rounds for Max Reps (AMRAP – Reps) AMRAP x 4 / 2:00 Rest 1 Squat Snatch 2 Shuttle Runs (25′ down and back) 2/4, 3/6, 4/8, etcStart overe each AMRAP: R1: #135/95 R2: #155/150 R2: #185/125 Squat Snatches should be singles even at the first barbell. It’s about how quick you can reset and pull another rep. Establishing a “routine” in terms of how you set up is important. The Shuttles can be pushed or paced as needed based on your confidence with the barbell weight. You shouldn’t be failing reps in this workout, so choose your three weights according to your abilities. 50′ Shuttle Run = 1 Rep. Score: Total...Read more

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) then 3 Rounds :30 Bike :30 Single Unders :30 Inchworms (no push up) Get Fit Min 25 – 47 AMRAP x 3 (Time) 10 Box Jumps 30/24″ 20/16 Calorie Bike 40 KB Swings 53/35 80 Crossover Single Unders 3:00 Rest AMRAP 5 10 Box Jumps 30/24″ 20/16 Calorie Bike 40 KB Swings 53/35 80 Crossover Single Unders 3:00 Rest For Time 10 Box Jumps 30/24″ 20/16 Calorie Bike 40 KB Swings 53/35 80 Crossover Single Unders 22 Min Cap (total)Get as far as you can in the first two AMRAPs, starting over each time. The final part will be straight through for time, with an 8:00 window to get it done before the total cap hits....Read more