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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150528

_MG_9123-X3
WOD:

EMOM FOR 5MIN COMPLETE:
5 THRUSTERS 155#/105#
**REST 1MIN**

EMOM FOR 5MIN COMPLETE:
5 STATION CORE COMPLEX
**REST 1MIN**

EMOM FOR 5MIN COMPLETE:
5 HANG POWER CLEANS 155#/105#
**REST 1MIN**

EMOM FOR 5MIN COMPLETE:
5 STATION CORE COMPLEX
**REST 1MIN**

EMOM FOR 5MIN COMPLETE:
5 S2OH 155#/105#

150527

_MG_5459-X3
STRENGTH:

FIND A HEAVY W/ THE FOLLOWING COMPLEX:
3 PUSH PRESS + 2 PUSH JERKS + 1 SPLIT JERK

WOD:
90 DOUBLE UNDERS
70 WALKING LUNGES
50 ALT DB SNATCH
30 BOX JUMP OVERS
10 MUSCLE UPS
**14MIN CAP**

150526

BLAKE COMPLETES MURPH

BLAKE COMPLETES MURPH


STRENGTH:

SNATCH BALANCE – 7×3

WOD:
AMRAP 10MIN OF:
3 POWER SNATCH 165#/115#
12 WALL BALLS 20#/14#

150523

_MG_5119-X3
PARTNER WOD:

AMRAP 8MIN OF:
FRONT SQUATS 155#/105#
T2B
1,1; 2,2; 3,3…PARTNER A: 1 T2B, PARTNER B: 1 FRONT SQUAT, SWITCH PARTNER B: 2 FRONT SQUATS, PARTNER A 2 T2B, AND SO ON…

**REST 2MIN, THEN,**

400M RUN
30 DEADLIFTS 155#/105#
20 FLOOR WIPERS
10 BURPEE PULL UPS
20 FLOOR WIPERS
30 DEADLIFTS
400M RUN
PARTNERS RUN TOGETHER; ONE PERSON WORKS AT A TIME; EACH PARTNER DOES ALL 30,20, 10, 20, 30. 

150522

_MG_9092-X3
SKILL:

TAKE 15MIN TO WORK ON A WEAKNESS:
– MUSCLE UPS
– HS WALKS
– SNATCH/CLEAN

WOD:
5-5-3-3-1-1
OHS 185#/135#
STRICT RING DIPS
**NOT FOR TIME**

150521

_MG_3973-X3
STRENGTH:

A) 3×5/3 ROPE CLIMBS
B) 3×8 DB S2OH PUSH PRESS – HEAVY
C) 3x:45-:30SEC HS HOLD

WOD:
EMOM FOR 5MIN COMPLETE:
2 BEAR COMPLEX 155#/105#
**REST 1MIN, THEN**
800M RUN
40 AIR SQUATS
8 WALL WALKS

150520

PRAYING FOR A FAST RECOVERY GABBY...THANKFUL SURGERY WENT WELL!

PRAYING FOR A FAST RECOVERY GABBY…THANKFUL SURGERY WENT WELL!

STRENGTH:
TAKE 15MIN TO FIND A 3RM DEADLIFTS

WOD:
AMRAP 12MIN OF:
20 HANG POWER CLEANS 135#/95#
11 G2SHOUDLER
20 BOX JUMPS 24″/20″