CrossFit Covalence – CrossFit Warm Up Min 0 – 12 2:00 Bike increasing pace every :30s then 3 Rounds: 7 Kang Squats (every round) 7 Strict Press 7 Scap Pull Ups Rd 2: 7 Push Press and 7 Kip Swings Rd 3: 7 Thrusters and 3-4 Strict Pull Ups Get Strong Min 20 – 34 Back Squat (In 14:00 12 @ #155/105 9 @ #185/125 6 @ #225/155 Find 3RM in remaining time ) Many will need to scale the RX loads to hit the proper stimulus. You should get each round done in 2 or less sets, and finish in under 10 minutes – leaving at least 4 min to establish the heavy triple. Get Fit Min 44 – 56 For Time (Time) 9 – 7 – 5 – 3 – 1 Thrusters #155/105 Bar Muscle Ups 12 Min Cap Those bigger stronger athletes might have more trouble with...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 2 Rounds 15 Calorie Row 20 Lateral Hops Over Rower then 2 Rounds 10 Push Ups 10 Alternating Jumping Split Squats Get Fit Min 20 – 40 AMRAP x 20 (AMRAP – Rounds and Reps) 150 Double Unders 50/40 Calorie Row 40 Push Ups 30 Front Rack Lunges #95/65-Most athletes should plan to get through two rounds, then battle to see how far they can make it into a third. The best of the best should be planning for 3+. Put a big emphasis on your Push Up quality/ROM today. Sometimes it makes sense to switch to Hand Release reps to avoid cheating yourself out of the bottom position. Lunges are in place and should be done in 1-2 sets, choose weight accordingly. Get Strong Min 47 – 57 Bench Press (Every 2:30 x 4 10 Reps) -The Bench Press should start...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 3 Rounds 3 Inchworms + Push Up 100m Run 12 Air Squats / PVC OHS / Empty Bar OHS Get Fit Min 20 – 35 EMOM x 15 (Checkmark) :45 ON / :15 OFF 1. Wall Walks 2. Heavy Carry* 3. Overhead Squats #135/95*The “Heavy Carry” should be 15′ down and back distance. It can be Sandbag Hug, Farmers, Plate Pinch, or any other coaches choice. There is no RX weight. -The format is to accumulate reps of each movement for close to the full :45 seconds in each minute window. The :15 is for a quick rest and transition to the next movement. You can also rotate in a team of 2 or 3 if needed. later in the workout you might be taking longer breaks before starting the next movement or strategic rests in the middle of the :45. Do...Read more

CrossFit Covalence – CrossFit Track Sunday For Time (Time) 10 Burpees 400m Run 20 Burpees 800m Run 30 Burpees 1200m Run 40 Burpees 1600m Run 50 BurpeesToday is going to be a long slow punishing workout. Got a great one to burn those calories and give you a good slap in the face to get ready for the upcoming week!Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 400m Run then 25′ Walking Lunges 25′ High Knees 25′ Inch Worms 25′ Butt Kicks 25′ Duck Walks Get Fit Min 20 – 56 Luce (Time) Wearing a weight vest, 3 rounds for time of: 1K run 10 muscle-ups 100 squats F: 14-lb vest M: 20-lb vestIn honor of Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, died August 2, 2009To learn more about Luce click hereThis is an old school Hero WOD including a weight vest. Consider this to be as tough or even tougher than “Murph” for perspective sake. The Vest is very optional and most should not use one for the sake of moving with intent and quality. The Runs should be steady and somewhat comfortable. If Ring Muscle Ups are not happening, consider using 1-2x Dip alternatives instead of...Read more