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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160526

_MG_6922-8

RX
STRENGTH
Take 15min to find a 1RM bear complex:
1 power clean + 1 front squat + 1 S2OH + 1 back squat + 1 S2OH

WOD
45 double unders
15 OHS 95/65
10 T2B
45 double unders
15 thrusters 95/65
10 T2B
2x

LEVEL 2
STRENGTH
Take 15min to find a 1RM bear complex:
1 power clean + 1 front squat + 1 S2OH + 1 back squat + 1 S2OH

WOD
30 double unders
15 OHS 75/55
7 T2B
30 double unders
15 thrusters
7 T2B
2x

LEVEL 1
STRENGTH
Take 15min to work on bear complex technique:
1 power clean + 1 front squat + 1 S2OH + 1 back squat + 1 S2OH

WOD
100 singles
15 OHS 45/35
10 T2W
100 singles
15 thrusters
10 T2W
2x

160525

_MG_3048-15

RX
STRENGTH
1. Take your 1mile time in total seconds; subtract by :15sec; then divide that number by 8; this is your pace goal for 5x200M
eg. (5:18) :318 – :15 = :303/8 = :38sec (3x200M)
**rest 1min between efforts**
2. 4x10M HS walk

WOD
20 pistols
10 push jerks 155/105
5 muscle ups
3x

LEVEL 2
STRENGTH
1. Take your 1mile time in total seconds; subtract by :15sec; then divide that number by 8; this is your pace goal for 5x200M
eg. (5:18) :318 – :15 = :303/8 = :38sec (3x200M)
**rest 1min between efforts**
2. 4×12 alt shoulder taps

WOD
20 assisted pistols
10 push jerks 115/75
5 strict pull ups + 5 push ups
3x

LEVEL 1
STRENGTH
1. 5x200M run
2. 6x10M bear crawls

WOD
20 box pistols
10 push jerks 65/45
5 muscle up transitions
3x

160524

Annihilation_Games_2016-1-161

RX
STRENGTH
A. 5x:20sec row sprint
**rest 1min between efforts**
B. 20R/20L side plank rotations + :60sec weighted plank – 3x

WOD
800M run
40’ sled drag 135/90
2 LL rope climbs
4x

LEVEL 2
STRENGTH
A. 5x:20sec row sprint
**rest 1min between efforts**
B. 20R/20L side plank rotations + :60sec plank – 3x

WOD
800M run
40’ sled drag 135/90
3 rope climbs
4x

LEVEL 1
STRENGTH
A. 4x:15sec row sprint
**rest 1min between efforts**
B. :30secR/:30secL side plank hold+ :40sec plank – 3x

WOD
800M run
40’ sled drag 135/90
10 ring rows
4x

160523

_MG_9330
RX
STRENGTH
EMOM for 12min complete:
4min of 3 snatches @ 70%
4min of 2 snatches @ 75%
4min of 1 snatches @ 80%

WOD
4 power cleans 205/145
4 front squats
4 jerks
4x – 10min cap

MIDLINE
Complete 100 hollow rocks for time

LEVEL 2
STRENGTH
EMOM for 12min complete:
4min of 3 snatches
4min of 2 snatches
4min of 1 snatches

WOD
4 power cleans 155/105
4 front squats
4 jerks
4x – 10min cap

MIDLINE
Complete 75 hollow rocks for time

LEVEL 1
STRENGTH
EMOM for 12min complete:
3-4 hang power snatch

WOD
6 DB hang power cleans
6 DB front squats
6 DB S2OH
4x – 10min cap

MIDLINE
Complete 60 modified hollow rocks

160520

_MG_5634-65
RX
WOD
In teams of 3 complete:
AMRAP 25min of:
30 cal row
15 bar muscle ups
30 box jump overs 24/20
15 S2OH 135/95
30 wall balls 20/14
15 deadlifts 275/185
** follow the leader; once you complete the round you can start over; score = total reps of entire team (135 reps per round)**

MOBILITY
Take 15min to follow coaches stretching

LEVEL 2
WOD
In teams of 3 complete:
AMRAP 25min of:
30 cal row
15 strict pull ups + 15 push ups
30 box jump overs 24/20
15 S2OH 95/65
30 wall balls 20/14
15 deadlifts 185/125
** follow the leader; once you complete the round you can start over; score = total reps of entire team (135 reps per round)**

MOBILITY
Take 15min to follow coaches stretching

LEVEL 1
WOD
In teams of 3 complete:
AMRAP 25min of:
30 cal row
15 MU transitions
30 box jumps 20/16
15 S2OH 65/45
30 wall ball ext
15 KB deadlifts 53/35
** follow the leader; once you complete the round you can start over; score = total reps of entire team (135 reps per round)**

MOBILITY
Take 15min to follow coaches stretching

160519

20160116-_MG_7906
RX
STRENGTH
EMOM for 12min complete:
ODD: 15 hollow rocks
EVEN: 8 strict T2B

WOD
“Helen”
400M run
21 KBS 53/35
12 pull ups
3x

LEVEL 2
STRENGTH
EMOM for 12min complete:
ODD: 10 hollow rocks
EVEN: 5 strict T2B

WOD
“Helen”
400M run
21 KBS 44/26
12 assisted pull ups
3x

LEVEL 1
STRENGTH
EMOM for 12min complete:
ODD: 10 mod hollow rocks
EVEN: 8 strict K2C

WOD
“Helen”
400M run
21 RKBS 35/20
12 ring rows
3x

160518

_MG_4306-22
RX
STRENGTH
Find a new 1RM clean and jerk

WOD
50-40-30-20-10
Double unders
25-20-15-10-5
Push ups
5-4-3-2-1
Squat clean @ 80-85% of above

LEVEL 2
STRENGTH
Find a new 1RM clean and jerk

WOD
30-25-20-15-10
Double unders
25-20-15-10-5
Abmat push ups
5-4-3-2-1
Squat clean @ 80-85% of above

LEVEL 1
STRENGTH
Take 15min to work on clean and jerks technique

WOD
120-100-80-60-40
Double unders
25-20-15-10-5
Knee push ups
5-4-3-2-1
DB squat cleans

160517

20160116-_MG_7847
RX
STRENGTH
5x400M run
**rest 2min between rounds**
Take your 1mile time in total seconds; subtract by :15sec; then divide that number by 4; this is your pace goal for 5x400M
eg. (5:18) :318 – :15 = :303/4= **1:15sec pace**

WOD
10 DB snatch 65/45
10 broad jumps starting at 100M mark
Sprint the remaining meters
5x – score is slowest round; rest as needed but no more than :90sec

LEVEL 2
STRENGTH
5x400M run
**rest 2min between rounds**
Take your 1mile time in total seconds; subtract by :15sec; then divide that number by 4; this is your pace goal for 5x400M
eg. (5:18) :318 – :15 = :303/4= **1:15sec pace**

WOD
10 DB snatch 45/30
10 broad jumps starting at 100M mark
Sprint the remaining meters
5x – score is slowest round; rest as needed but no more than :90sec

LEVEL 1
STRENGTH
4x400M run
**rest 2min between rounds**

WOD
10 DB snatch 25/10
10 broad jumps starting at 100M mark
Sprint the remaining meters
4x – score is slowest round; rest as needed but no more than :90sec

160516

_MG_1428

RX
STRENGTH
Back squats – 5×5@80%

WOD
EMOM for 10min complete:
2 hang squat snatch – AHAP
At 11min mark complete:
30 plate burpees for time

LEVEL 2
STRENGTH
Back squats – 5×5

WOD
EMOM for 10min complete:
2 hang squat snatch – focus on technique
At 11min mark complete:
30 plate burpees for time

LEVEL 1
STRENGTH
Back squats – 7×5

WOD
EMOM for 10min complete:
3 hang power squat snatch
At 11min mark complete:
30 burpees for time

160513

_MG_6419-11

RX
STRENGTH
Back squats – 5×5 @ 80%

WOD
“Not quite Events 3 & 4””
84 wall balls 20/14
42 pull ups
**rest 3min, then**
20 pistols
10 power cleans 115/75
3x

LEVEL 2
STRENGTH
Back squats – 5×5

WOD
“Not quite Events 3 & 4””
64 wall balls 20/14
32 assisted pull ups
**rest 3min, then**
20 banded pistols
10 power cleans 85/55
3x

LEVEL 1
STRENGTH
Back squats – 5×5

WOD
“Not quite Events 3 & 4””
20 wall ball ext.
10 ring rows
3x
**rest 3min, then**
20 box pistols
10 hang power cleans 65/45
2x