CrossFit Covalence – CrossFit Warm Up Min 0 – 12 400m Run Then Burgener Snatch Warm Up Get Fit Min 22 – 28 Ingrid (Time) 10 Rounds For Time: 3 Snatches (135/95 lb) 3 Burpees Over the BarTo learn more about Ingrid click hereThe entire workout is 30 Snatches and 30 Burpees, this is meant to have significant intensity! With that in mind, there is a 6 minute cap. For some, that means you must scale the barbell weight. Reps don’t need to be T&G but they should be fast singles at bare minimum! Burpees should not slow down much other than for being out of breath near the end, but there’s not enough of them to deal with much upper body fatigue. You got 6 mins, set yourself up for success and let it rip! Get Strong Min 40 – 54 Power Snatch (E2MOM x 7 5 – 5...Read more

CrossFit Covalence – CrossFit Warm Up Get Fit Min 20 – 35 4 Rounds for Time (Time) 50 Double Unders 8 Hang Squat Cleans #115/85 8/6 Strict Chin Ups 1:00 Rest 15 Min CapDU and Cleans should be done in 1-2 sets and smooth. Modify the load and or volume in order to do so. Chin Ups should be 1-3 sets, but not more than that, so take an extra moment during transitions to stay in control. Grab assistance if needed to get some solid strict work in today. Take this piece as a smooth and steady workout rather than fast and die. Keep everything in control. Fatigue will set in on the Chin Ups in the later rounds but if approached well you should always be able to finish your sets. Get Strong Min 44 – 56 Paused Front Squat (E2MOM x 6 – 5 Reps) Each rep should...Read more

CrossFit Covalence – CrossFit Track Sunday For Max Distance (Distance) 10 – 8 – 6 – 4 – 2 Minute Run 2 Min Rest between each setGradually increase your pace as the running duration decreases. Can do walking rest breaks to keep adding to your total distance.Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 3 Rounds 8 Burpees 10 Air Squats 12 Hollow Rocks Then 2 Rounds (empty bar) 8 Deadlifts 8 Muscle Cleans 8 Front Squats 8 Strict Press 12 Days of Christmas (Time) 12 Days of Christmas Muscle Up Overhead Squats #115/85 Snatches #115/85 Pistols C2B Burpees Wall Balls #20/14 Russian KB Swings #70/53 T2B S2OH #115/85 Hang Cleans #115/85 Deadlifts #115/85 Time Cap: 40:00It’s that time of year again!!! Start slow with this great workout, it becomes a slog right around the Wall Balls and KB Swings. Adjust the barbell weight to be able to flow from the Snatches right into the OHS without having to drop the barbell. Same for the DL, Cleans and S2OH.Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 3 Rounds 15 Jumping Jacks 10 Hollow Rocks 5 Russian Baby Makers Get Fit Min 20 – 36 5 Rounds (Time) 20 KB Swings #53/35 20 Ab Mat Sit Ups (Or V-Ups) 10 Strict Pull-Ups 1:00 Rest 16 Min CapThe short rest is to give you the chance to go UB through each set of swings and move quickly through the Sit Ups/V-Ups as well. Many will have to slow the intensity a bit to complete the Pull-Ups, which should be done in 1-3 quick sets. Get Strong Min 45 – 55 () These Rows should be heavy! Use a bench or box to post up on hand and one knee. We want these to be more like a “Kroc Row” which allows for a twist of the truck for added speed and power – this also allows you to...Read more