CrossFit Covalence – CrossFit Warm Up Min 0 – 12 200m Run then 3 Rounds 10 A-Jumps to a plate 10 Up-Downs Get Fit Min 20 – 34 For Time (Time) 100 Wall Balls #20/14* *Every 2:00 until completion (inc 0:00) 10 Burpees (target) Time Cap: 14 minutes Rx+: 15 Burpees (target)You have 7 – 2:00 rounds to try and finish the workout, and most of you should well before that. The Burpees should always take less than :60, if you think that will be a problem knock it back to 8 reps or maybe even less. The WB can be done in as many sets as it takes, breaking often with short rest might be a good strategy for many of you to keep the heart rate in control as much as possible. Goal is sub 10 on this! Get Strong Min 44 – 56 Bench Press (12 minutes...Read more

CrossFit Covalence – CrossFit Announcement This week we will be doing the CrossFit Community Cup! For more info: Overview of the Community Cup | CrossFit Games The class workouts for Monday, Wednesday, and Friday will be from the Community Cup workouts. This is a great way to test your fitness, just like The Open BUT you will be able to compare yourself with people that are at your skill level. Whether that’s a Beginner or a Pro, you can see how you stack up against CrossFitters that are in your skill range. This is another opportunity to test your fitness. Enjoy the process and the workouts! Warm-up Min 0 – 12 4 Rounds :20 on :20 off Flutter Kicks Barbell Z-Press Mountain Climbers Barbell Muscle Clean Today’s class will be packed so make sure to move with purpose on the warm up so we can start the 20 minute lifting...Read more

CrossFit Covalence – CrossFit Rest DayRead more

CrossFit Covalence – CrossFit Warm-up Min 0 – 12 AMRAP 5 100m Run 5 Inch Worm + Push Up 10 Glute Bridges Get Fit Min 20 – 40 For Time – SOLO (Time) 40 – 20 – 10 Calorie Bike DB Bench Press 50/35s KB Swings 53/35 20 Minute Time CapLadies can use 32/16/8 on Calories. DB Bench and Swings can be done in up to 3 sets for the 40s. Any machine can be subbed in for the Bike. While this is a good workout, I suggest opting for the Partner version for maximum enjoyment. AMRAP x 20 – PARTNERS (AMRAP – Rounds and Reps) 24 Calorie Bike 24 DB Bench Press 50/35s (or heavier) 24 KB Swings 53/35Each athlete will complete 12 reps then switch with their partner. Share the work evenly, one shot at the reps per movement. Whoever goes first should transition immediately to the next...Read more

CrossFit Covalence – CrossFit Warm-up Min 0 – 12 2:00 Steady Row / Run then 3 Rounds w/ a single DB 6 Goblet Squats 6 RDLs 6 Strict Press (both hands on) Get Fit Min 20 – 38 Fight Gone Bad (3 Rounds for reps) 3 Rounds For Total Reps in 17 minutes. 1 minute Wall Ball Shots (20/14 lb) 1 minute Sumo Deadlift High-Pulls (75/55 lb) 1 minute Box Jumps (20 in) 1 minute Push Press (75/55 lb) 1 minute Row (calories) 1 minute Rest.An all time classic CF benchmark. To score high, play to your strengths in regards to whatever you can cycle fastest. Typically athletes stop around the :50 mark to have time to transition right to the next station. For class setup, you can start on any station you would like, just cycle in order with the rest station coming every 5:00 no matter where you...Read more