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

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Schedule

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160725

_MG_9978

RX
STRENGTH
EMOM for 12min complete:
EVEN: 1 squat clean + 2 front squats (build to a heavy)
ODD: 3 weighted strict pull ups + 3 strict pull ups + 3 kipping pull ups

WOD
E3MOM for 18min complete:
40 double unders
8 HSPU
4 clusters 155/105

LEVEL 2
STRENGTH
EMOM for 12min complete:
EVEN: 1 squat clean + 2 front squats (build to a heavy)
ODD: 3 assisted strict pull ups + 3 assisted kipping pull ups

WOD
E3MOM for 18min complete:
20 double unders
8 abmat HSPU
4 clusters 115/75

LEVEL 1
STRENGTH
EMOM for 12min complete:
EVEN: 2 hang power clean + 2 front squats
ODD: 7 ring rows

WOD
E3MOM for 18min complete:
50 singles
5 box HSPU
5 thrusters 45/35

160722

_MG_7287-40

RX
WOD
Ring dip ladder
**rest 5min**
Hang power clean @75% BW
**at min1 complete 1rep, min2=2reps, until you cannot complete; take as long as needed**

MIDLINE
3×6 dragon flags – ASAP
3x:60sec weighted planks 45/25
3×30 hollow rocks

LEVEL 2
WOD
Assisted strict dip ladder
**rest 5min**
Hang power clean @60% BW
**at min1 complete 1rep, min2=2reps, until you cannot complete; take as long as needed**

MIDLINE
3×4 tucked dragon flags – ASAP
3x:60sec plank
3×25 hollow rocks

LEVEL 1
WOD
Box dip ladder
**rest 5min**
Hang power clean @30-40% BW
**at min1 complete 1rep, min2=2reps, until you cannot complete; take as long as needed**
3×10 leg raises :05-:10sec negatives
3x:45sec plank
3×20 hollow rocks

160721

_MG_9598

RX
STRENGTH
EMOM for 10min complete:
1 squat clean & jerk @ 80-85% OF 1RM
**must be a split**

WOD
400m run
10 front squats 135/95
10 push jerks
3x

LEVEL 2
STRENGTH
EMOM for 10min complete:
1 squat clean + 2 jerks
**must be a split; focus is light weight and technique on jerk**

WOD
400m run
10 front squats 105/70
10 push jerks
3x

LEVEL 1
STRENGTH
EMOM for 10min complete:
3 DB hang power cleans + 2 front squats

WOD
300m run
10 front squats 45/35 (off rack)
10 push press
3x

160720

_MG_7151-18

RX
STRENGTH
Find a 2RM hang squat snatch

WOD
70 double unders
60 sit ups
50 KB snatch 53/35 (does not touch ground; hang)
40 box jumps 24/20
30 single arm KB OHS 15R/15L

LEVEL 2
STRENGTH
Find a 2RM hang squat snatch

WOD
40 double unders
60 sit ups
50 KB/DB snatch 35/20 (does not touch ground; hang)
40 box jumps 24/20
30 single arm KB/DB OHS 15R/15L

LEVEL 1
STRENGTH
1. Hang power snatch – 6×5
2. OHS – 6×5

WOD
120 singles
40 sit ups
35 DB snatch (does not touch ground; hang)
30 box jumps 20/16
25 PVC OHS

160719

_MG_8996

RX
STRENGTH
“1+ STRICT PULL UP”
A) 2-5 strict pull ups w/ load
B) 5x:05sec negatives (load only if there is the strength)
C) 10/8/6 single arm db rows – heavy; add load each set
3x

WOD
50 C2B
40 T2B
30 HSPU
**each time you break complete 200m run**

LEVEL 2
STRENGTH
“NO STRICT PULL UP”
A) 10 ring rows (tough) + 1MXE hold
B) 10/8/6 single arm db rows – heavy; add load each set
3x

WOD
40 assisted pull ups
30 T2W
20 abmat HSPU
**each time you break complete 200m run**

LEVEL 1
STRENGTH
“NO STRICT”
A) 10 ring rows (tough) + 1MXE hold
B) 10/8/6 single arm db rows – heavy; add load each set
3x

WOD
40 ring rows
30 K2C
20 box/wall ball HSPU
**each time you break complete 200m run**

160718

_MG_2457-36

RX
STRENGTH
Deadlifts – 5…1×2
**complete 5…1 building weight each time; the second 5…1 effort should be heavier than the first**

WOD
AMRAP 12min of:
20 alt. pistols
10 power cleans 115/75

LEVEL 2
STRENGTH
Deadlifts – 5…1×2
**complete 5…1 building weight each time; the second 5…1 effort should be heavier than the first**

WOD
AMRAP 12min of:
20 alt. assisted pistols
10 power cleans 95/65

LEVEL 1
STRENGTH
Deadlifts – 7×5

WOD
AMRAP 12min of:
20 alt. box pistols
10 hang power cleans 45/35

160715

_MG_9585

RX
STRENGTH
EMOM for 12min complete:
A. :20sec L-sit
B. 5/3 muscle ups
C. 50’ HS walk

WOD
AMRAP :20sec C2B
**rest :40sec; 3x**
AMRAP :20sec row for watts
**rest :40sec; 3x**
AMRAP :20sec burpees
**rest :40sec; 3x**

LEVEL 2
STRENGTH
EMOM for 12min complete:
A. :15sec tuck hold
B. 5/3 box muscle ups
C. 20 HS shoulder taps

WOD
AMRAP :20sec pull ups
**rest :40sec; 3x**
AMRAP :20sec row for watts
**rest :40sec; 3x**
AMRAP :20sec burpees
**rest :40sec; 3x**

LEVEL 1
STRENGTH
EMOM for 12min complete:
A. 1xMXE tuck hold
B. 5 dips + 5 pull ups
C. 1-2 full box HS rotations

WOD
AMRAP :20sec assisted pull ups
**rest :40sec; 3x**
AMRAP :20sec row for watts
**rest :40sec; 3x**
AMRAP :20sec burpees
**rest :40sec; 3x**

160714

_MG_7327-46

RX
STRENGTH
A. 8R/8L bent over DB rows
B. 12 ring rows
C. 12 seated DB press
4x

WOD
35 OHS 95/65
**rest 5min**
70 wall balls
**rest 5min**
35 hang power cleans 95/65

LEVEL 2
STRENGTH
A. 8R/8L bent over DB rows
B. 12 ring rows
C. 12 seated DB press
4x

WOD
35 OHS 65/45
**rest 5min**
70 wall balls
**rest 5min**
35 hang power cleans 65/45

LEVEL 1
STRENGTH
A. 8R/8L bent over DB rows
B. 12 ring rows
C. 12 seated DB press
4x

WOD
35 OHS 15/PVC
**rest 5min**
70 wall balls
**rest 5min**
35 hang power cleans 45/35

160713

_MG_9853

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**

160712

_MG_9751

RX
STRENGTH
1 push press + 2 push jerks + 3 split jerks
6x – not crazy heavy; focus on TNG off the shoulders and good balance**

WOD
100 double unders
50 air squats
10 deadlifts 275/190
3x

LEVEL 2
STRENGTH
1 push press + 2 push jerks + 3 split jerks
6x – not crazy heavy; focus on TNG off the shoulders and good balance**

WOD
50 double unders
50 air squats
10 deadlifts 205/145
3x

LEVEL 1
STRENGTH
1. Strict press – 5×5
2. Push press – 5×5

WOD
100 singles
30 air squats
10 deadlifts 95/65
3x