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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Steve Buscemi


Covenant CrossFit – CrossFit



Warm-up

Warm-up (No Measure)

EMOM for 6min complete:

6 wall balls + 6 bar kips + 6 single leg hip raises (3R/3L)

Strength

Metcon (No Measure)

RX

STRENGTH

EMOM for 12min complete:

Min1: 5 power snatch (choose # that you can manage TNG reps)

Min2: :30sec OHS hold @90 45/35

Min3: 8 BR box step ups (snatch #)

Min4: 12 T2B

LEVEL 2

STRENGTH

EMOM for 12min complete:

Min1: 5 power snatch (choose # that you can manage TNG reps)

Min2: :30sec OHS hold @90 25/15

Min3: 8 BR box step ups (snatch #)

Min4: 12 T2W

LEVEL 1

STRENGTH

EMOM for 12min complete:

Min1: 5 hang power snatch

Min2: :15sec OHS hold @90 w/ PVC

Min3: 10 BR box step ups (snatch #)

Min4: 8 K2C

Metcon

Metcon (Time)

RX

WOD

21-15-9

OHS – 21@115/75 15@135/95 9@155/105

C2B

LEVEL 2

WOD

21-15-9

OHS – 21@95/65 15@105/70 9@115/75

Assisted pull ups

LEVEL 1

WOD

21-15-9

OHS – 21@PVC 15@15 9@25/15

Ring rows

Swegust


Covenant CrossFit – Open Gym

Weightlifting

Saturday’s (No Measure)

Take 10-15min to warm up effectively (based on what your plan is)

Saturday’s (7×3)

Pick a weakness or something fun and work 20-40min on that

Metcon

1k row (Time)

Frank Vincent

Covenant CrossFit – CrossFit



Warm-up

Warm-up (No Measure)

In a team of 2 complete:

100m shuttle run relay – 4x (each)

Metcon

Metcon (Calories)

RX

WOD

EMOM for 3min complete:

20 wall balls 20/14

**rest 1min; 2x**

then rest 3min , with a partner complete

EMOM for 12min complete:

ODD: 5 power clean & jerks 135/95

EVEN: MXE cal row

**partner 1 and 2 switch at the beginning of each minute; score is total cal; all 5 c&j’s must be completed before the switch**

rest 3min, then

EMOM for 12min complete:

ODD: 5 thrusters 135/95

EVEN: MXE cal assault bike

**partner 1 and 2 switch at the beginning of each minute; score is total cal; all 5 c&j’s must be completed before the switch**

LEVEL 2

WOD

EMOM for 3min complete:

15 wall balls 14/10

**rest 1min; 2x**

then rest 3min, with a partner complete

EMOM for 12min complete:

ODD: 5 power clean & jerks 105/70

EVEN: MXE cal row

**partner 1 and 2 switch at the beginning of each minute; score is total cal; all 5 c&j’s must be completed before the switch**

rest 3min, then

EMOM for 12min complete:

ODD: 5 thrusters 105/70

EVEN: MXE cal assault bike

**partner 1 and 2 switch at the beginning of each minute; score is total cal; all 5 c&j’s must be completed before the switch**

LEVEL 1

WOD

EMOM for 3min complete:

10 wall ball ext.

**rest 1min; 2x**

then rest 3min, with a partner complete

EMOM for 12min complete:

ODD: 5 hang clean & jerks 45/35

EVEN: MXE cal row

**partner 1 and 2 switch at the beginning of each minute; score is total cal; all 5 c&j’s must be completed before the switch**

rest 3min, then

EMOM for 12min complete:

ODD: 5 thrusters 45/35

EVEN: MXE cal assault bike

**partner 1 and 2 switch at the beginning of each minute; score is total cal; all 5 c&j’s must be completed before the switch**

William Forsythe

Covenant CrossFit – CrossFit



Warm-up

Warm-up (No Measure)

20 singles + 10 box jumps + 5 BB hip raises (:03sec pause) – 3x

then,

:20sec calf stretch (each)

::20sec wall bicep stretch (each)

Gymnastics

MXE height box jump (10×1 (use reps as height))

Highest possible box jump w/ control on extension

Metcon

Metcon (No Measure)

RX

WOD

A) 8R/8L KB windmill

B) 8 weighted chin ups

C) 12 flyouts

D) 12 BB curls

E) 150m dBall carry (placed in chest)

4x – weighted MVMTS are AHAP

LEVEL 2

WOD

A) 8R/8L KB windmill

B) 8 chin ups

C) 12 flyouts

D) 12 BB curls

E) 150m dBall carry (placed in chest)

4x – weighted MVMTS are AHAP

LEVEL 1

WOD

A) 8R/8L DB windmill

B) 8 assisted chin ups

C) :30sec plank

D) 12 BB curls

E) 100m dBall carry (placed in chest)

3x

Joe Viterelli

Covenant CrossFit – CrossFit



Warm-up

Warm-up (No Measure)

EMOM for 5min complete:

5R/5L single arm RKBS + 10 KB deadlifts + 5R/5L single arm KB press

Strength

Metcon (Weight)

RX

STRENGTH

Complete the following complex:

9 DBL KB deadlifts + 6 DBL KB hang power cleans + :30sec DBL KB FR squat hold @90

4x – build to a working # by completing 3x with lighter loads**

LEVEL 2

STRENGTH

Complete the following complex:

9 DBL KB deadlifts + 6 DBL KB hang power cleans + :20sec DBL KB FR hold @90

4x – build to a working # by completing 3x with lighter loads**

LEVEL 1

STRENGTH

Complete the following complex:

9 DBL DB deadlifts + 6 DBL DB hang power cleans + :15sec DBL DB FR hold @90

4x – build to a working # by completing 3x with lighter loads**

Metcon

Metcon (Time)

RX

WOD

42-30-18

Deadlifts 155/105

DB push jerks 35/25

**each set increase DB weight by total of 20# every RND**

LEVEL 2

WOD

42-30-18

Deadlifts 105/70

DB push jerks 25/15

**each set increase DB weight by total of 10# every RND**

LEVEL 1

WOD

42-30-18

Deadlifts 45/35

DB push jerks 10/5

**each set increase DB weight by total of 10# every RND**

Margaritas


Covenant CrossFit – CrossFit



Warm-up

Warm-up (No Measure)

400m run + 40 singles + 20 air squats + 10 hang power snatch

Metcon

CCF TEST #5 (Time)

RX

WOD

CCF TEST #5

Run 1200m

100 double unders

80 air squats

60 push ups

40 power snatch 105/70

20 push press

LEVEL 2

WOD

CCF TEST #5

Run 1200m

50 double unders

80 air squats

60 ambat push ups

40 power snatch 75/55

20 push press

LEVEL 1

WOD

CCF TEST #5

Run 1200m

100 singles

50 air squats

50 knee push ups

40 hang power snatch 45/35

20 push press

Ray Liotta

Covenant CrossFit – CrossFit



Warm-up

Warm-up (No Measure)

In teams of 4 rotate through assembly line of:

10cal assault bike + 10 BB back squats + 10 cal rower + 10 ring rows – 3x

Strength

Metcon (No Measure)

RX

STRENGTH

A) Work up to a heavy 3rep back squat

B) 10×1 strict T2R (toes 2 rings) (:07sec concentric/:07sec eccentric phase)

**arms and legs are to be completely straight**

LEVEL 2

STRENGTH

A) Work up to a heavy 3rep back squat

B) 10×1 strict T2W (toes 2 waist) (:03sec concentric/:03sec eccentric phase)

**arms and legs are to be completely straight**

LEVEL 1

STRENGTH

A) Work up to a challenging 5rep back squat

B) 10×1 strict K2C (:03sec concentric/:03sec eccentric phase)

Metcon (No Measure)

RX

WOD

EMOM for 18min complete:

Min1: 3 back squats – AHAP

Min2: 3 LL rope climbs

Min3: 3 TGU – AHAP (alt arms every RND)

LEVEL 2

WOD

EMOM for 18min complete:

Min1: 3 back squats – AHAP

Min2: 3 rope climbs

Min3: 3 TGU – AHAP (alt arms every RND)

LEVEL 1

WOD

EMOM for 18min complete:

Min1: 5 back squats – AHAP

Min2: 3 lay2stand LL rope climbs

Min3: 3 TGU (alt arms every RND)

Weightlifting

Turkish Get Up (3×3 E3MOM)

Back Squat (6×3 E3MOM)

Saturday in August


Covenant CrossFit – Open Gym

Metcon

Metcon (No Measure)

EMOM for 20min complete:

ODD: 15-20cal row

EVEN: 1 clean & jerk 135/95

**add 1 rep to c&j every min….finishing at 10**

Metcon (Time)

In a team of 3 complete:

300cal on assault bike

**sets of 10 cal; get 3 ppl and sprint to complete; DO NOT FORCE BIKE TO STOP**

Metcon (No Measure)

EMOM for 12min complete:

ODD: 10 renegade rows – AHAP

EVEN: 15 burpees

Metcon (AMRAP – Reps)

E3MOM for 24min complete:

400m run

MXE pull ups or HSPU or ring dips or back squats or squat clean thrusters

**stop at 2:30, rest :30sec then repeat; if doing BB choose to go heavy or light **

Emilio Rivera

Covenant CrossFit – CrossFit



Warm-up

Warm-up (No Measure)

Front garage door to back garage door run + 15 GI joes + 15 air squats – 2x

Metcon

Metcon (AMRAP – Reps)

RX

WOD

AMRAP 10min of:

10 T2B

10 front squats 135/95

**rest 5min**

AMRAP 10min of:

20 wall balls 20/14

20 KBS 53/35

**rest 5min**

AMRAP 5min:

100m run

**1 person works at a time; split as needed**

LEVEL 2

WOD

AMRAP 10min of:

10 T2W

10 front squats 95/65

**rest 5min**

AMRAP 10min of:

20 wall balls 14/10

20 KBS 44/26

**rest 5min**

AMRAP 5min:

100m run

**1 person works at a time; split as needed**

LEVEL 1

WOD

AMRAP 10min of:

10 K2C

10 front squats 45/35

**rest 5min**

AMRAP 10min of:

20 wall ball ext.

20 RKBS 35/20

**rest 5min**

AMRAP 5min:

100m run

**1 person works at a time; split as needed**

Christopher Walken


Covenant CrossFit – CrossFit



Warm-up

Warm-up (No Measure)

EMOM for 5min complete:

3 high pulls + 3 muscle snatch + 3 hang power snatch + MXE 10m shuttle runs

Weightlifting

Hang Power Snatch (7×3)

Metcon

Metcon (Time)

RX

WOD

50 FR KB lunges 53/35

**rest 5min**

50 push ups

**rest 4min**

50 deadlifts 135/95

**rest 3min**

50 push ups

**rest 2min**

50’ HS walk

LEVEL 2

WOD

50 FR DBL KB lunges 44/26

**rest 5min**

50 ambat push ups

**rest 4min**

50 deadlifts 95/65

**rest 3min**

50 ambat push ups

**rest 2min**

5 wall walks

LEVEL 1

WOD

50 DBL FR DB lunges 10/5

**rest 5min**

50 knee push ups

**rest 4min**

50 deadlifts 75/55

**rest 3min**

50 knee push ups

**rest 2min**

50 shoulder taps