CrossFit Covalence – CrossFit Warm Up Min 0 – 12 2 Rounds 200m Run 50 ft Lunge Steps Get Strong Min 20 – 30 Back Rack Lunge (E2MOM x 5 Complete 8 Reps (4/leg) ) This is 5 sets of heavier reverse lunging. Start light and build up, with your last two sets being the true working sets. Only go as heavy as you can stand up to center with one smooth step, and no bouncing the knee off the floor. Get Fit Min 42 – 55 5 Rounds for Max Reps (AMRAP – Reps) 1:00 ON, 2:00 OFF 10 Thrusters #75/55 Max Overhead Lunges #75/55The weight is supposed to be light, as it gives you a shot to go UB on the Thrusters and straight into the Lunges in place (forward or reverse). Some of you will hold on to the Bar for the full minute. Some will drop...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 4 Rounds :30 on :30 off Row (increase effort each round) then 2 Rounds :30 on :30 off Burpee Pull Ups Get Fit Min 16 – 38 5 Rounds For Time (Time) 200/150m Row 12 Chest to Bar 12 Burpees to 6″ Target 30 Second Rest 16 Min CapThe :30 Rest is just enough to get you back to your Rower and ready to match your pace from the previous round. The Row shouldn’t just be a recovery tool today… Pull Ups can be broken into 2-3 fast sets if needed, but Burpees should be smooth and straight through. Get Strong Min 45 – 57 Back Squat (E2MOM x 6 3-3-3-3-3-3) First two sets: Moderate weight Second two sets: Mod/Heavy Last two sets: Hard and challenging triplesRead more

CrossFit Covalence – CrossFit Warm Up Min 0-12 3 Rounds 100m Run 12 Lateral Box S-Leg Step Ups (6/leg) 12 Empty Bar RDLs Get Fit Min 16 – 36 Workout #1 AMRAP x 20 (AMRAP – Rounds and Reps) 400m Run 5-10-15… Single DB Box Step Ups 24/20” with #50/35 5-10-15…Deadlifts #225/155This workout should be a very deliberate steady grind, don’t come out fast at all. The rep scheme gets wild after the first few rounds as the Step Ups and DL increase by 5 reps each round . You’ll be forced to take decent breaks in later rounds. On the Deadlift, you should be using a weight that you can confidently hit a set of 15 UB reps with. Even if you can use #225/155, that doesn’t mean you should for a workout of this duration. Get Fit Min 44 – 56 Workout #2!!! AMRAP x 1 – 4...Read more

CrossFit Covalence – CrossFit Rest DayRead more

CrossFit Covalence – CrossFit DERBY DAY!!! In honor of the Kentucky Derby, we will be doing 2 minutes of exercises for max reps! Until you reach 120!!! (Time) 2 Minutes ON, 2 Minutes OFF BURPEES!!!Complete the most burpees you can in 2 minutes, then take two minutes of rest. Repeat until you reach 120 reps!!! Enjoy!Read more