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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160923

_MG_9010
RX
STRENGTH
Take 15min to find:
3RM front squat
10RM front squat
WOD
15 thrusters 95/65
30 lateral box jump on and over 24/20
15 wall balls 20/14
300m run
3x
LEVEL 2
STRENGTH
Take 15min to find:
3RM front squat
10RM front squat
WOD
15 thrusters 75/55
30 box jump on and over 24/20
15 wall balls 14/10
300m run
3x
LEVEL 1
STRENGTH
Take 15min to find:
Front squats – 7×5
WOD
15 thrusters 45/35
30 box jumps 20/16
15 wall ball ext.
300m run
3x

160922

_MG_9815
RX
WOD
Run 1600m
**rest 4min btwn efforts**
Run 800m x2
**rest 3min btwn efforts**
Run 400m x3
**rest 2min btwn efforts**
 Run 200m x4
**rest 1min btwn efforts**
MIDLINE
Weighted sit ups – 3×20
LEVEL 2
WOD
Run 1600m
**rest 4min btwn efforts**
Run 800m
**rest 3min btwn efforts**
Run 400m x3
**rest 2min btwn efforts**
 Run 200m x4
**rest 1min btwn efforts**
MIDLINE
Weighted sit ups – 3×20
LEVEL 1
WOD
Run 1600m
**rest 4min btwn efforts**
Run 800m
**rest 3min btwn efforts**
Run 400m x2
**rest 2min btwn efforts**
 Run 200m x3
**rest 1min btwn efforts**
MIDLINE
Sit ups – 3×20

160921

_MG_2114
RX
STRENGTH
A) OHS – 3×5
**AHAP – pause :03sec at the bottom of each squat**
B) Strict T2B – 3×10
WOD
7 power snatch 155/105
14 power snatch 135/95
21 power snatch 115/75
LEVEL 2
STRENGTH
A) OHS – 3×5
B) T2B – 3×7 (focus on kip)
WOD
7 power snatch 115/75
14 power snatch 95/65
21 power snatch 75/55
LEVEL 1
STRENGTH
A) OHS – 3×5
B) T2W – 3×7
WOD
25 hang power snatch
25 OHS

160920

_MG_1798
RX
STRENGTH
1) Retest MXE pull ups
2) Take 15min to find a heavy w/ the following complex:
1 cluster + 2 hang squat cleans + 3 power cleans
WOD
EMOM for 12min complete:
3 bar muscle ups
MXE pistols
**stop work every :45sec for a :15sec recovery; score = total pistols**
LEVEL 2
STRENGTH
1) Retest MXE pull ups
2) Take 15min to find a heavy w/ the following complex:
1 cluster + 2 hang squat cleans + 3 power cleans
WOD
EMOM for 12min complete:
3 C2B + 3 dips
MXE assisted pistols
**stop work every :45sec for a :15sec recovery; score = total pistols**
LEVEL 1
STRENGTH
1) Retest MXE pull ups
2) Hang power cleans – 3×5
3) Power cleans – 3×5
WOD
EMOM for 12min complete:
3 renegade rows
MXE box pistols
**stop work every :45sec for a :15sec recovery; score = total pistols**

160919

_MG_1421
RX
WOD
In teams of 3 rotate every :90sec for 45min:
Partner 1: Row for Cal
Partner 2: AMRAP “Cindy” (5 pull ups + 10 push ups + 15 air squats)
Partner 3: Rest
LEVEL 2
WOD
In teams of 3 rotate every :90sec for 45min:
Partner 1: Row for Cal
Partner 2: AMRAP “Cindy” (5 assisted pull ups + 10 ambat push ups + 15 air squats)
Partner 3: Rest
LEVEL 1
WOD
In teams of 3 rotate every :90sec for 45min:
Partner 1: Row for Cal
Partner 2: AMRAP “Cindy” (5 ring rows + 10 knee push ups + 15 air squats)
Partner 3: Rest

160916

_MG_2268

RX
STRENGTH
1 hang power clean + 1 split jerk x3
3x – build to a heavy UB set

WOD
AMRAP 9min of:
30 box jump overs 24/20
60 S2OH 115/75
90 med ball cleans 20/14

LEVEL 2
STRENGTH
1 hang power clean + 1 split jerk x3
3x – build to a heavy UB set

WOD
AMRAP 9min of:
30 box jump on and overs 24/20
60 S2OH 95/65
90 med ball cleans 20/14

LEVEL 1
STRENGTH
1) 7×5 hang power cleans
2) 7×5 push press

WOD
AMRAP 9min of:
30 box jumps 20/16
60 S2OH 45/35
90 med ball cleans 14/10

Ladies Muscle Up Seminar

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Close to a Muscle up? Really far from a Muscle Up but dream of getting one one day? Join us at Covenant this Saturday 9/17 at 8am for a Women’s only Muscle Up Seminar where we will guide you through the Muscle Up and the steps you need to take to get there.

160915

_MG_2282

RX
WOD
Run 800m
6x – rest 3min between efforts

MIDLINE
1) 50 sit ups
2) Accumulate 2min plank hold

LEVEL 2
WOD
Run 800m
5x – rest 3min between efforts

MIDLINE
1) 50 sit ups
2) Accumulate :90sec plank hold

LEVEL 1
WOD
Run 800m
4x – rest 3min between efforts

MIDLINE
A) 20 sit ups
B) MXE plank hold
3x

160914

_MG_2074

RX

STRENGTH
E2MOM for 10min complete:
:40sec HS hold + 10 front squats
**each mvmt should be UB; should have :30sec+ rest after each RND**

WOD
20 HSPU
30 pistols
40 pull ups
50 air squats

LEVEL 2
STRENGTH
E2MOM for 10min complete:
:25sec HS hold + 10 front squats
**each mvmt should be UB; should have :30sec+ rest after each RND**

WOD
20 abmat HSPU
30 banded pistols
40 assisted pull ups
50 air squats

LEVEL 1
STRENGTH
E2MOM for 10min complete:
:15sec box pike hold + 10 BB front squats
**each mvmt should be UB; should have :30sec+ rest after each RND**

WOD
20 seated DB press
30 box pistols
40 ring rows
50 air squats

160913

_MG_1913

RX
STRENGTH
A) OHS – 6×3 – AHAP

WOD
10 hang power snatch 115/75
50’ FR lunges 45/35
5 D-ball G2S 100/80
4x

LEVEL 2
STRENGTH
A) OHS – 6×3
**focus on technique**

WOD
10 hang power snatch 80/55
50’ FR lunges 35/35
5 D-ball G2S 80/60
4x

LEVEL 1
STRENGTH
A) OHS – 7×5

WOD
10 hang power snatch 45/35
50’ BW lunges
5 D-ball G2S 60/40
4x