CrossFit Covalence – CrossFit Warm Up Min 0 – 12 3 Rounds 5 Burpees 10 RDLs 10 Kip Swings Get Fit Min 20 – 34 For Time (Time) 20 Burpee Box Jump Overs 24/20″ 10 Deadlift #225/155 5 Bar Muscle Ups 20 Deadlift 10 Bar Muscle Ups 30 Deadlift 15 Bar Muscle Ups 20 Burpee Box Jump Overs 14 Minute Cap-You have a buy in a cash out with some Burpee Box Jump Overs just in case your DL/BMU couplet wasn’t enough haha. Both the DL and BMU have ascending rep schemes, meaning you’ll need to plan breaks as the reps get a bit higher. Try to avoid pushing to your limits early as you’ll need to have some gas in the tank for that set of 30 DL and 15 BMU. Once you’re done your last BMU go as fast as possible on the BBJO to finish. Get Strong...Read more

CrossFit Covalence – CrossFit Track Sunday Working on our speed and seeing how hard we can push and still maintain our output. 200m Run (Time) 6 Sets Set 1: moderate speed, conversation pace. Sets 2-4: increase your speed each set, reducing your time by 5 seconds each time to find your top sustainable speed. Sets 5-6: maintain your top speed and match your 4th round for two more sets. 400m Run (Time) Max Effort 400m RunSame as the 200m runs. 6 Sets Set 1: moderate speed, conversation pace. Sets 2-4: increase your speed each set, reducing your time by 5 seconds each time. 4th round should be your max sustainable speed. Sets 5-6: match your time/speed for set 4.Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 21 – 15 – 9 (Steady) Calories on Machine Air Squats Push Ups / Pike Push Ups / HSPU Get Fit Min 21 – 55 Running Clock – SOLO (Time) 0:00 – 20:00 50/40 Calorie Bike 45 Strict HSPU 3:00 REST 45 Thrusters #75/55 50/40 Calorie Bike 24:00 – 34:00 EMOM x 10 1 ThrustersThe Bike can be an Air Bike or Bike Erg, or of course any other available machine for equal time/effort. The sHSPU should be done in sets of 5 or more through the majority of the set. There should be a hard 10:00 cap on part one, leaving a minimum of 7:00 on the second part. The Thrusters are light on purpose to encourage big sets with the a challenging amount of pressing fatigue from the first half. Push hard to finish on the Bike with...Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 For Quality 2 Rounds 15 DB Facing Burpees 12 Push Ups on DBs 9 DB Front Squats w/ Bottom Pause Get Fit Min 20 – 35 Every 90″ x 10 (AMRAP – Rounds and Reps) 7 Burpee Pull-Ups 7 Power Snatch #135/95* *Each round, increase the Power Snatch Reps by 1 until failure OR all 10 rounds are complete.The goal her is to set yourself up for success for at least 8 out of 10 rounds. Each round kicks off with 7 Burpee Pull Ups (could be scaled to as few as 4-5 if needed). Then you’ll go right to your Power Snatch barbell, where you can do T&G, singles, or a mix of both. Your first round will be 7 reps, second round 8, third 9, and so on. You need to choose a weight on the bar that...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) Get Fit Min 22 – 52 Running Clock (AMRAP – Reps) 0:00 – 15:00 “Annie” 50-40-30-20-10 Double Unders Ab-mat Sit Ups 15:00 – 30:00 AMRAP x 15 5 Calorie Row 5 Push Ups Reps increase 10/10, 15/15, 20/20, etc-Push the pace on Annie, treating like the standalone benchmark Girl WOD that it is. Most should finish in around 10 or less minutes, giving about 5 minutes rest before the longer AMRAP to follow. Scoring: just count the reps for the AMRAP only. Annie (Time) 50-40-30-20-10 Double-unders Sit-upsEnter your time hereRead more