CrossFit Covalence – CrossFit Warm Up Min 0-12 2:00 Slow Row Then 3 Rounds 4 Inchworm + Push Up 4 PVC Pass Through 4 PVC Muscle Snatch 4 PVC Overhead Squat Get Fit Min 18 – 30 3 Rounds for Time (Time) 30/24 Calorie Row 20 Double KB Squats #53/35 12 Minute Time CapThis is a straight through finisher, no rest. Set a goal for yourself of either a Cal/hr to hold on the Row all three times, or maybe UB KB Squats, or maybe both! KBs can rest on the shoulder, or top of back, or any way you find most comfortable. You can also grab a pair of DBs if there are not enough KBs to go around. Get Strong Min 40 – 56 Snatch (EMOM x 10 – 1 Rep E2MOM x 3 – 1 Rep) The bottom of your squat should be plenty warmed up, so...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 20 – 50 AMRAP x 30 (AMRAP – Rounds and Reps) 1000m/800m Row 15 Burpees Over Rower 45 Sit Ups 15 S-Arm Push Press R #50/35 15 S-Arm Push Press L 30 Min CapA nice long grinder today. The :30 rest between movements will allow you to recollect yourself for the next movement, and allow for a slightly faster pace than if it were just a straight through AMRAP. A good goal today would be to get through 3+ rounds. To complete at least 3 rounds the row would need to be under 4:00. To use the DB weight for the PP should be able to complete in 1-2 sets throughout. Modify the...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 Tabata :20 on / :10 off 3 Rounds each movement Bike (increase intensity on bike ea round) Line Hops Split Stance Lunge R Split Stance Lunge L Get Fit Min 20 – 38 1 Min ON / 1 Min OFF (Time) Complete… 60/48 Calorie Bike 150 Double Unders 100’ DB Walking Lunges #50/35s Cap: 18 minutesThe 1 ON / 1 OFF format demands that you push the paces you couldn’t normally hold during a straight through variation of this chipper. That doesn’t mean “sprint”, as you won’t have enough recovery time to do that – but pushing beyond your comfort zone without question. To give you an idea of what it might take to finish… 15/12 Cals per round, 50+ Dubs, 75 ft per round at a minimum! Get Strong Min 46 – 56 Back Rack Lunge (10 minutes to complete… 3...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 2 Rounds: Bike :30 easy-:20 moderate-:10 hard then 3 Rounds 7 Kip Swings 7/arm Plank Ups 7 Good Mornings then continue to warm up HSPU and MU Get Fit Min 20 – 35 Interval “Nate” (AMRAP – Rounds and Reps) 4 Rounds AMRAP x 3 2 Muscle Ups 4 HSPU 8 KB Swings #70/53 1:00 RestTaking Nate to a higher intensity version today with some interval work. Typically we are trying to find a maintainable pace for 20 Min, but today we want to see if we can push the threshold and hold on through the 4, 3:00 AMRAPs. A good goal for most would be 2+ rounds, those of you who are little more efficient at these moments will be pushing closer to 3+ rounds. A good substitute to try today would be 2 Strict Pull Ups + 2 Dips for...Read more

CrossFit Covalence – CrossFit Warm-up Min 0-12 R1: 100m Run, 8 Burpee Box Step Ups, :20s Front Squat Hold R2: 100m Run, 8 Box Jumps, 8 -1 1/4 Front Squats R3: 100m Run, 8 Burpee Box Jump Overs, 8 Front Squats at a light weight Get Fit Min 20 – 50 5 Rounds for Time (Time) 400m Run 15 Burpee Box Jump Overs 24/20” 10 – 8 – 6 – 4 – 2 Front Squats 2 Minute Rest Cap: 30 MinutesEach round starts with the 400m Run and 15 BBJO. R1 you’ll complete 10 FS, R2 8 FS, and so on ending with a heavy double. You choose the weights from start to finish – building as you go. Don’t be afraid to make each set challenging! The Barbell comes from the ground, and a Squat Clean is permitted for the first rep. With the 3:00 rest window, your intensity...Read more