Welcome to Covenant CrossFIT:

At Covenant, we strive to inspire people, make them proud to be a part of our family and build loyalty through integrity by staying true to our Vision and Mission. It’s a coaching facility limited to small groups of people to ensure attention from their coach during every workout. We offer group training, utilizing the CrossFit method to share a vision of a healthier lifestyle. As a community we intend on creating a bond with fitness to accomplish our dreams and lifelong goals. We are dedicated to you.

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WOD

Working together to achieve our goals
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Schedule

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160212

_MG_2270-11

RX
STRENGTH
500m row
2x – for time
**complete 30 UB hollow rocks after each effort*

WOD
800m run
15 L pistols
15 R pistols
15 KBS 70/53
12 L pistols
12 R pistols
12 KBS
9 L pistols
9 R pistols
9 KBS
800m run

LEVEL 2
STRENGTH
500m row
2x – for time
**complete 20 UB hollow rocks after each effort*

WOD
800m run
15 assisted L pistols
15 assisted R pistols
15 KBS 53/35
12 assisted L pistols
12 assisted R pistols
12 KBS
9 assisted L pistols
9 assisted R pistols
9 KBS
800m run

LEVEL 1
STRENGTH
500m row
2x – for time
**complete 15 UB hollow rocks after each effort*

WOD
600m run
15 L box pistols
15 R box pistols
15 KBS 35/20
12 L box pistols
12 R box pistols
12 KBS
9 L box pistols
9 R box pistols
9 KBS
600m run

160211

_MG_3240

RX
STRENGTH
EMOM for 10min complete:
3 clean & jerks – AHAP

WOD
5 G2S 100/80
15 C2B
30 double unders
5x

LEVEL 2
STRENGTH
EMOM for 10min complete:
3 clean & jerks

WOD
5 G2S 80/60
15 assisted pull ups
20 double unders/75 singles
5x

LEVEL 1
STRENGTH
EMOM for 10min complete:
5 DB clean & jerks

WOD
5 G2S 60/40
20 ring rows
75 singles
5x

160210

_MG_2465-38

RX
STRENGTH
For 10min complete:
Death by deadlifts @ 75%

SKILL
Then, take 10min to work on triple unders

WOD
100’ walking lunge w/ plate OH 45/25
21 box jumps on and over 24/20
21 sit ups
100’ walking lunge w/ plate OH 45/25
18 box jumps on and over
18 sit ups
100’ walking lunge w/ plate OH 45/25
15 box jumps on and over
15 sit ups
100’ walking lunge w/ plate OH 45/25
12 box jumps on and over
12 sit ups
100’ walking lunge w/ plate OH 45/25
9 box jumps on and over
9 sit ups

LEVEL 2
STRENGTH
For 10min complete:
Death by deadlifts

SKILL
Then, take 10min to work on double unders

WOD
100’ walking lunge w/ plate OH 25/10
21 box jumps on and over 24/20
21 sit ups
100’ walking lunge w/ plate OH 25/10
18 box jumps on and over
18 sit ups
100’ walking lunge w/ plate OH 25/10
15 box jumps on and over
15 sit ups
100’ walking lunge w/ plate OH 25/10
12 box jumps on and over
12 sit ups
100’ walking lunge w/ plate OH 25/10
9 box jumps on and over
9 sit ups

LEVEL 1
STRENGTH
For 10min complete:
Death by deadlifts w/ KB 70/53

SKILL
Then, take 10min to work on double unders

WOD
100’ walking lunge
21 box jumps on and over 20/16
21 sit ups
100’ walking lunge
18 box jumps on and over
18 sit ups
100’ walking lunge
15 box jumps on and over
15 sit ups
100’ walking lunge
12 box jumps on and over
12 sit ups
100’ walking lunge
9 box jumps on and over
9 sit ups

160209

_MG_2030-33
RX
STRENGTH
Take 15min to find a heavy with the following complex:
5 push press + 3 push jerk + 1 split jerk

WOD
15 power snatch 95/65
400m run
5x

LEVEL 2
STRENGTH
Take 15min to find a heavy with the following complex:
3 push press + 2 push jerk + 1 split jerk

WOD
15 power snatch 75/55
400m run
5x

LEVEL 1
STRENGTH
Take 15min to find a heavy with the following complex:
4 push press + 3 push jerk

WOD
20 power snatch 45/35
400m run
5x

 

160208

20151017-_MG_1009_1

A special thank you to Coach Sean for all he does for each of us. Covenant and our community are what they are because of his passion and leadership.
It has been an incredible journey and we look forward to the great years ahead.

RX
WOD
“12.4”
AMRAP 12min of:
150 Wall Balls 20#/14#
90 Double Unders
30 Ring Muscle Ups

MIDLINE
AMRAP 5 min of T2B

LEVEL 2
WOD
“12.4”
AMRAP 12min of:
100 Wall Balls 20#/14#
60 Double Unders/180 Singles
30 Pull Ups
30 Dips

MIDLINE
AMRAP 5 min of K2E or K2C

LEVEL 1
WOD
“12.4”
AMRAP 12min of:
100 Wall Ball Ext.
300 Singles
30 Ring Rows
30 Paralette Dips

MIDLINE
AMRAP 5 min of Tuck Crunches

160205

20160116-_MG_7817

RX
STRENGTH
Push press – 5×5@75%

WOD
30 hang power cleans 155/105
30 pull ups
20 power cleans 155/105
20 C2B
10 squat cleans 155/105
10 bar muscle ups

LEVEL 2
STRENGTH
Push press – 5×5@75%

WOD
30 hang power cleans 115/75
30 pull ups
20 power cleans 115/75
20 C2B
10 squat cleans 115/75
10 mu transitions

LEVEL 1
STRENGTH
Push press – 7×5

WOD
30 hang power cleans 65/45
30 ring rows
20 power cleans 65/45
20 assisted pull ups
10 squat cleans 65/45
10 burpee pull ups

160204

20160122-_MG_0231

RX
WOD
“Isabel”
30 snatch 135/95

MIDLINE
:30sec v-up hold w/ med ball 20/14
10 v-ups w/ med ball 20/14
10 toe touches w/ med ball 20/14
30 flutter kicks w/ med ball 20/14
**AFAP; rest as needed between circuits; 3x**

LEVEL 2
WOD
“Isabel”
30 snatch 95/65

MIDLINE
:30sec v-up hold
10 v-ups
10 toe touches
30 flutter kicks
**AFAP; rest as needed between circuits; 3x**

LEVEL 1
WOD
“Isabel”
50 hang snatch 45/35

MIDLINE
:30sec v-up hold
10 v-ups
10 toe touches
30 flutter kicks
**AFAP; rest as needed between circuits; 3x**

160203

_MG_2017-30

RX
STRENGTH
A. Back squats – 6×2@80%
B. Bench press – 6×2@80%

WOD
600m run
**rest 2min**
30 front squats 185/125
**rest 2min**
30 burpees OTB
**rest 2min**
600m run

LEVEL 2
STRENGTH
A. Back squats – 6×2@80%
B. Bench press – 6×2@80%

WOD
600m run
**rest 2min**
30 front squats 135/95
**rest 2min**
30 burpees OTB
**rest 2min**
600m run

LEVEL 1
STRENGTH
A. Back squats – 5×5
B. Bench press – 5×5

WOD
600m run
**rest 2min**
30 goblet squats 53/35
**rest 2min**
25 burpees
**rest 2min**
600m run

160202

20160122-_MG_0318

Congratulations to Wayo for being selected February’s athlete of the month.
Wayo’s hard work and friendly encouraging attitude are just a few of the reasons
he makes Covenant better.

RX
STRENGTH
200m row
MXE UB ring dips
**rest 2min, 3x**

WOD
80 double unders
40 DB snatch 55/35
70 double unders
30 T2B
60 double unders
20 deadlifts 225/155
40 double unders

LEVEL 2
STRENGTH
200m row
MXE UB assisted ring dips 1” rule
**rest 2min, 3x**

WOD
40 double unders/120 singles
40 DB snatch 35/20
30 double unders/90 singles
30 K2C
20 double unders/60 singles
20 deadlifts 185/125
10 double unders/30 singles

LEVEL 1
STRENGTH
200m row
MXE UB parallette dips
**rest 2min, 3x**

WOD
150 singles
40 DB snatch 25/10
120 singles
30 v ups
90 singles
20 KB deadlifts 70/53
60 singles

160201

20160122-_MG_0304

RX
STRENGTH
Front Squats – 4×4 AHAP

WOD
10, 9, 8…1
G2OH 135/95
Pull Ups

LEVEL 2
STRENGTH
Front Squats – 4×4 AHAP

WOD
10, 9, 8…1
G2OH 115/75
Assisted Pull Ups

LEVEL 1
Goblet Squats – 4×10 AHAP

WOD
10, 9, 8…1
KB Deadlift
S2OH
Ring Rows