CrossFit Covalence – CrossFit Warm Up 400m Run + Burgener Snatch Warm Up Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch Balance with a dip Get Fit Min 20 – 34 8 Rounds for Time (Time) 100m Run 8 Hang Power Snatch #115/75 8 Push Ups 14 Min Cap-Good little grippy piece today with the Hang Power Snatch. Should be a weight that you could do in 1-2 sets. Rounds should be close to :90, if needed, go lighter on the HPS. Those of you who are good at barbell cycling and can manage your push up sets should be sub 12:00. Get Strong Min 44 – 56...Read more

Announcements New Covalence Hoodie and Sweatshirts for Pre-Order! Submit Google Form to Order today! Pre-Order closes October 31st. They are $35 each. I will most likely not ordering any extras. Don’t Miss Out! Covalence Sweatshirt/Hoodie Order Form CrossFit Covalence – CrossFit Warm Up Min 0-12 30 Single Unders 10 Ring Rows 4/leg Spiderman Lunge 30 Single Unders 10 Kip Swings 5/leg Lateral Lunges 30 Single or 20 Double Unders 3 Negative Pull Ups 10 Box Step Ups Get Fit Min 20 – 30 Every 2:30 x 4 (4 Rounds for reps) 35 Double Unders 10 Strict Pull Ups in remaining time Max DB Box Step Ups 20″ with #50/35s-Today’s piece is just a primer to get your legs moving and ready for some heavy Back Squats to follow. You should be able to get through the 35 DU and 10 Strict PU in 1:00 or so, Which will give you...Read more

Announcements New Covalence Hoodie and Sweatshirts for Pre-Order! Submit Google Form to Order today! Pre-Order closes October 31st. They are $35 each. I will most likely not ordering any extras. Don’t Miss Out! Covalence Sweatshirt/Hoodie Order Form CrossFit Covalence – CrossFit Warm Up Min 0-12 1:00 Row easy pace then 3 Rounds: :30 Row- Increase pace each round 10 Air Squat 5 Inchworm + Push Up Get Fit Min 18-37 Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 8 Toes-to-bars 10 Dumbbell Hang C&J 50/35 lb 14/12-Cal Row-If your going to break up the Wall Balls, keep it to one fast strategic move. It’s better to stay UB, transition quickly, and then slightly back off your Row pace to keep making progress. Stopping progress at any point isn’t a good plan in this piece. DB C&J: Must complete 5...Read more

CrossFit Covalence – CrossFit Track Sunday AMRAP x 30 (AMRAP – Rounds and Reps) 400m Run 40 Air Squats 400m Run 4 minute RestRead more

CrossFit Covalence – CrossFit Warm Up Min 0-12 Bike 1:00 easy, :40 moderate, :20 hard 4 Rounds 4 PVC Pass Through 4 PVC Cuban Press 4 PVC Kang Squat 4 PVC OHS Then Rope Climb Technique Get Fit Min 20 – 40 For Time (Time) 25 Box Jump Overs 24/20″ 21 Overhead Squats #95/65 6 Rope Climbs 2:00 Rest 25 Box Jump Overs 24/20″ 15 Overhead Squats #135/95 4 Rope Climbs 2:00 Rest 25 Box Jump Overs 24/20″ 9 Overhead Squats #185/135 2 Rope Climbs 20 Min Cap This first round isn’t overly heavy, but the amount of reps will drive your heart rate through the roof. Focus on efficiency up and down the rope when you get there, climb with the legs – not the arms. As you progress into future rounds, your pace will likely decrease to set yourself up for the heavier OHS reps. The jumps are...Read more