CrossFit Covalence – CrossFit Warm Up Min 0-12 2 Rounds 20 Air Squats 10 Push Ups then Gradually warm up/build to metcon Clean weight Get Fit Min 25 – 55 Holleyman (Time) 30 Rounds for time of: 5 Wall-Ball Shots, 20# /14# 3 Handstand Push-ups 1 Power Clean, 225#/ 155#In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004To learn more about Holleyman click here30 Minute Time Cap This is a Hero WOD from way back. We have set this up to either be treated as a 30 min AMRAP (to fit class times) or with the understanding that you might need to scale in order to complete better than 1 round per minute x 30… Most will need to choose their own heavy barbell weight anyway, and it shouldn’t be more than about 80% of your most recent 1RM...Read more

CrossFit Covalence – CrossFit Warm Up Min 0-12 4 Rounds :30 on / :30 off Bike w/ increasing intensity each effort then 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 – 40 AMRAP x 20 (AMRAP – Rounds and Reps) 24/18 Calorie Bike 6 Wall Walks 8 Hang Squat Snatch #115/85 1:30 RestThe Snatches are not super heavy on purpose, but cycling 115/85 might not be as smooth as you think with a high heart rate and coming off the Wall Walks. Take a moment to compose yourself before picking up the barbell for a chunk...Read more

CrossFit Covalence – CrossFit Rest DayRead more

CrossFit Covalence – CrossFit Warm Up Min 0-12 3:00 Slow Row Then 10 Air Squats 20 Mountain Climbers 10 Kang Squats 20 Alternating Split Squats (jumping if possible) 10 Lateral Squats (5/side) Get Fit Min 20 – 41 AMRAP x 21 – SOLO (AMRAP – Rounds and Reps) 21/18 Calorie Row 21 Back Squats #185/135 1:00 RestThe barbell will be coming from the rack today. Choose a weight that you can get through the 21 reps in 3 sets or less (i.e. 7/7/7). You can rack/unrack the bar as needed. A solid goal is 4-5 rounds – and yes that’s a lot of Back Squatting… AMRAP x 21 – PARTNERS (AMRAP – Rounds and Reps) 42 Calorie Row 42 Back Squats #185/135Share reps anyway, try to pick a partner that you can share a barbell with, you could even do a really quick change of weights if absolutely needed. For...Read more

CrossFit Covalence – CrossFit Warm Up Min 0 – 12 400m Run then 5 Burpees 10 Muscle Cleans (empty bar) 5 Burpees 10 High Hang Power Cleans 5 Burpees 10 Power Cleans Get Fit Min 16 – 34 5 Rounds: AMRAP x 2 (5 Rounds for reps) 2 min ON / 2 min OFF 100m Run 8 Bar Facing Burpees Max Power Cleans #155/105You should have 1:00+ for Cleans each round, and with the amount of rest built in it might be worth playing with some T&G sets to open up earlier rounds. This workout can also be turned into a partner type WOD, in regards to just sharing equipment and alternating 2:00 work/rest windows for logistic purposes. Get Strong Min 42 – 56 Power Clean (EMOM x 14) Rounds alternating between: Rd 1: 1 Power Cleans Rd 2: 1 Set of Bar Muscle Ups Build across your 7 Power...Read more