CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 4 Rounds :30 on / :30 off Row for Distance Increase output each round then 2 Rounds 10 DB RDLs 10 Mountain Climbers 10 S-DB OH Press (both hands on heads of DB) 10 Mountain Climbers Get Fit Min 25 – 50 E5MOM x 5 (Time) 30/24 Calorie Row 20 Alternating DB Snatch #50/35 10 Strict HSPUThe goal is to complete rounds in 3-4 minutes each time, leaving you some rest. Max time allotment breakdown should be 2:00 Row, 1:00 DB Snatch, 1:00 sHSPU, with transitions built in. If you know one or more of those movements will hold you up, modify the rep scheme (or weight) as needed! Typically, on sHSPU days we would not encourage kipping as an alternative, but today is an exception if the athlete is ready – as we don’t work on that skill too...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 For Quality 200m Run then 4 Rounds 5 Barbell Strict Press 5 Front Squats 10 Lateral Bar Hops Get Strong Min 18 – 28 Squat Clean Thruster (EMOM x 10 – 1 Rep) Complete these reps like a ladder – opening weight should be light enough to add 5-10lbs each rep as you build to a moderate-heavy single. This will help prime you for the metcon and help you choose a weight for the barbell portion of the intervals. Get Fit Min 35 – 51 4 Rounds of (4 Rounds for time) 4 – 3 – 2 – 1 T&G Clean and Jerk #155/105 Lateral Bar Burpees 2:00 Rest (after each full 4-3-2-1)These should be nearly all out effort intervals. You of course should be in control of the barbell and cycling efficiently, for UB sets across all rounds. Choose a weight...Read more

CrossFit Covalence – CrossFit At Home Metcon For Max Reps (AMRAP – Reps) AMRAP x 3 / 2:00 Rest R1: V-Ups R2: Double Unders (or Jumping Jacks) R3: Farmers Carry (or Hold) R4: PlankCombine all reps/seconds for total score.Read more

CrossFit Covalence – CrossFit Rest DayRead more

Announcements **Murph Save the Date** May 23rd(Saturday) We will be doing the Hero WOD Murph! We will run our normal 8:30 and 9:30 classes, if those classes fill up I will be here at 7:30 for an early crew. Friends and family are welcome with notice. Sign up on Wodify Now! CrossFit Covalence – CrossFit Community Event!!! Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click hereRead more