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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EASTER WEEKEND

clean-bibleverseposter

As you know Easter weekend is right around the corner and we will be acknowledging the death of Jesus the same way we do each year, The Jesus WOD. The workout is meant to represent the sacrifice He made for us before His crucifixion. This is something we all feel strongly about and know it’s a WOD you won’t forget! It’s rough but a good opportunity to reflect on the gift of life we have all received.

JESUS WOD
10 DEADLIFTS 95#/65#
10 SQUAT CLEANS
10 PUSH PRESS
50′ WALKING LUNGE W/ BB ON YOUR BACK
14x
**AT NO POINT IS THE BB ON THE GROUND UNTIL ROUNDS 3,7, AND 9**
**AT ROUNDS 3, 7, AND 9 COMPLETE 7 TURKISH GET UPS W/ 53#/35# KB**

The workout represents the 14 stations of the Cross and the 3 times Jesus fell to the ground.

The workout will be performed on Good Friday at 11am and we encourage everyone to participate. The schedule will be as followed for the weekend…

Good Friday – 11am only
Saturday – Closed
Easter Sunday – Closed

Thank you and we hope to see you there. Have a great week!

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STRENGTH:

EMOM FOR 10MIN COMPLETE:
3 DEADLIFTS @ 75% OR 1RM

WOD:
AMRAP 12MIN OF:
15 KB SWINGS 70#/53#
20 BURPEES
60 DOUBLE UNDERS

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sandwichPROJECT in the mix

sandwichPROJECT in the mix


WOD I:

ALT TABATA
DOUBLE UNDERS/DB SNATCH
**2x – REST 1MIN BETWEEN EACH SET**

WOD II:
RUN 800M
**FOR TIME**

WOD III:
50 FLOOR WIPERS 135#/95#
30 BB ROWS 135#/95#
**FOR QUALITY**

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STRENGTH:

A) WORK UP TO A HEAVY W/ THE FOLLOWING COMPLEX:
2 PUSH PRESS + 1 PUSH JERK
B):30SEC HOLLOW ROCK
10 PARTNER HOLLOW ROCK MED BALL THROW

WOD:
EMOM FOR 5MIN COMPLETE:
5 POWER CLEANS @ 60%
**REST 1MIN**
EMOM FOR 5MIN COMPLETE:
10/8 WALL BALLS 20#/14#
**REST 1MIN**
EMOM FOR 5MIN COMPLETE:
5 POWER CLEANS @ 70%
**REST 1MIN**
EMOM FOR 5MIN COMPLETE:
10/8 WALL BALLS 20#/14#
**REST 1MIN**
EVERY :30SEC FOR 5MIN COMPLETE:
1 POWER CLEAN @ 80%

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SKILL:
1) TAKE 7MIN TO WORK ON HS WALKS
2) TAKE 13MIN TO WORK ON MUSCLE UPS/T2B

WOD:
60 SDHP W/ KB 53#/35#
50 GRASSHOPPERS
40 KB SWINGS 53#/35#
30 SIT UPS
20 SINGLE ARM LATERAL KB ROWS 10R/10L
10 WALL WALKS

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FullSizeRender
STRENGTH:

EMOM FOR 10MIN COMPLETE:
2 HANG POWER SNATCH + 1 HANG SQUAT SNATCH
MIN1-3: 50-55%
MIN4-6: 60-65%
MIN7-8: 70%
MIN9-10: 75%+

WOD:
5 OHS 155#/105#
10 BURPEE BOX JUMPS 24″/20″
20 DOUBLE UNDERS
**10MIN AMRAP**

150320

Adrianne and Christmas Abbott

Adrianne and Christmas Abbott


WOD:

8MIN AMRAP:
3 HSPU
3 CLEANS 185#/125#
6 HSPU
3 CLEANS
9 HSPU
3 CLEANS
12 HSPU
6 CLEANS
15 HSPU
6 CLEANS
18 HSPU
6 CLEANS
21 HSPU
9 CLEANS
ETC., FOLLOWING THE SAME PATTERN

150319

Don't forget "The Sandwich Project" this Sunday

Don’t forget “The Sandwich Project” this Sunday


STRENGTH:

TAKE 15MIN TO FIND A NEW 1RM OHS

WOD:
3MIN AMRAP OF:
5 HANG POWER SNATCH 95#/65#
10 T2B
**REST 2MIN**
3MIN AMRAP OF:
4 HANG POWER SNATCH 95#/65#
8 T2B
**REST 2MIN**
3MIN AMRAP OF:
3 HANG POWER SNATCH 95#/65#
6 T2B

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STRENGTH:

12 BROAD JUMPS
:45SEC MXE LEG RAISES
12 DOUBLE FRONT RACK KB/DB LUNGES – AHAP
:45SEC HOLLOW BODY HOLD
4x – FOR QUALITY

WOD:
EMOM FOR 24MIN COMPLETE:
3 TNG CLEAN & JERKS (EVEN)
20 DOUBLE UNDERS (ODD)