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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NEWS THIS WEEK

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SATURDAY, SEPTEMBER 5TH:
STAIRS AND HILLS @ 8AM @ SABINE BAYOU
**MEET AT THE GYM FOR CARPOOL AT 7:50AM OR MEET AT BAYOU**

OPEN GYM @ 9AM

COMMUNITY WOD @ 10AM
**INVITE YOUR FRIENDS/FAMILY FOR A FUN PARTNER WORKOUT**

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MONDAY, SEPTEMBER 7TH:
LABOR DAY – GYM CLOSED

150831

_MG_6382-X3
RX
STRENGTH:
Pull up cycle – week 5
A) 2-8 weighted strict pull ups
B) 3x:10sec negatives
C) 8 pendlay rows
3x
WOD:
20 c2b
30 wall balls 20/14
40 push ups
4x – rest 2min between each round
LEVEL 2
STRENGTH:
A) 5-8 assisted pull ups (lowest band possible)
B) 3x:03sec negatives
C) 8 pendlay rows
3x
WOD:
20 pull ups
25 wall balls 20/14
30 push ups
4x – rest 2min between each round
LEVEL 1 
STRENGTH:
Pick between RX or L2
WOD:
20 ring rows
20 wall ball ext. 14/10
20 elevated push ups
3x – rest 2min between each round

150828

_MG_6238-X3
RX
STRENGTH:
Snatch balance – 5×1@90% (last weeks heavy snatch)
WOD:
40 air squats
40 box jumps 24/20
40 alt db snatch 55/35
2x
LEVEL 2
STRENGTH:
Snatch balance – 5×1 (build to heavy)
WOD:
40 air squats
40 box jumps 24/20
40 alt db snatch 55/35
2x
LEVEL 1 
STRENGTH:
Complete the following complex:
3 btn shoulder press + 2 ohs w/ pvc
5x, then
Repeat w/ bb
WOD:
20 air squats
20 box jumps/step ups 20/16
10 alt db snatch 30/20
3x

150827

_MG_6214-X3
RX

STRENGTH:
EMOM for 12min complete:
Min1: :30sec hollow rocks
Min2: :30sec renegade rows
WOD:
AMRAP 5min of:
5 push jerk 155/105
2 muscle ups
**rest 5min**
AMRAP 5min of:
5 t2b
2 g2s 100/60
LEVEL 2
STRENGTH:
EMOM for 12min complete:
Min1: :30sec hollow body hold
Min2: :30sec renegade rows
WOD:
AMRAP 5min of:
5 push jerk 125/85
6 ring dips
**rest 5min**
AMRAP 5min of:
5 t2b
2 g2s 80/40
LEVEL 1 
STRENGTH:
EMOM for 12min complete:
Min1: :30sec hollow body hold
Min2: :30sec renegade rows
Min3: :30sec hanging from bar
WOD:
AMRAP 5min of:
5 push press 95/65
5 mu transitions
**rest 5min**
AMRAP 5min of:
5 t2b
5 g2s 40/20

150826

_MG_6271-X3
RX
STRENGTH:
Deadlifts – 4×5@75-80%
WOD:
25 med ball sit up throw
50 kb swings 53/35
75 double unders
1000M run
75 double unders
50 kb swings
25 med ball sit up throw
LEVEL 2
STRENGTH:
Deadlifts – 4×5
WOD:
25 med ball sit up throw
50 kb swings 44/35
75 double unders
1000M run
75 double unders
50 kb swings
25 med ball sit up throw
LEVEL 1 
STRENGTH:
Deadlifts – 5×5
WOD:
15 sit ups
20 Russian kb swings 35/20
80 singles
1000M run
80 singles
20 Russian kb swings
15 sit ups

150825

_MG_6212-X3
RX
STRENGTH:
Power clean 4×3
Front squat 4×2
Squat clean 4×1
WOD:
AMRAP 10min of:
5 hang power cleans 185/125
10 pistols
LEVEL 2
STRENGTH:
Power clean – 4×3
Front squat – 4×2
Squat clean – 4×1
WOD:
AMRAP 10min of:
5 hang power cleans 135/95
10 banded pistols
LEVEL 1 
STRENGTH:
Hang cleans – 4×3
Front squats – 4×3
WOD:
AMRAP 10min of:
5 hang power cleans 65/45
10 box pistols

150824

_MG_6565-X3
RX
STRENGTH
Bench press – 4×3@85%
WOD
“J.T.”
21-15-9
Hspu
Ring dips
Push ups
LEVEL 2
STRENGTH
Bench press – 4×3
WOD
21-15-9
Hspu (abmat)
Ring dips
Push ups
LEVEL 1
STRENGTH
Bench press – 5×3
WOD
15-12-9
Seated db press
Dips on box
Elevated box push ups

150821

_MG_5572-X3
RX
STRENGTH:
EMOM FOR 12MIN COMPLETE:
MIN1: 12 RING DIPS
MIN2: 10 BANDED GOOD MORNINGS
MIN3: :60SEC HS HOLD
MIN4: REST

WOD:
800M RUN
30 PUSH PRESS 115#/75#
20 HR PUSH UPS
2x

LEVEL 2
STRENGTH:
EMOM FOR 12MIN COMPLETE:
MIN1: 8 RING DIPS
MIN2: 10 BANDED GOOD MORNINGS
MIN3: :30-:45SEC HS HOLD
MIN4: REST

WOD:
800M RUN
30 PUSH PRESS 95#/65#
20 HR PUSH UPS
2x

LEVEL 1
STRENGTH:
EMOM FOR 12MIN COMPLETE:
MIN1: 10 BOX DIPS
MIN2: 10 BANDED GOOD MORNINGS
MIN3: :30-:45SEC BOX PIKE HOLD
MIN4: REST

WOD:
500M RUN
25 PUSH PRESS 65#/45#
15 HR PUSH UPS
2x

150820

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RX
STRENGTH:

PULL UP CYCLE – WEEK 3

WOD:
5 BOX JUMPS 24″/20″
5 PULL UPS
5x – REST 2MIN, THEN

4 BOX JUMPS 30″/24″
4 C2B
4x – REST 2MIN

3 BOX JUMPS 36″/30″
3 BAR MUSCLE UPS
3x

LEVEL II
STRENGTH:
PULL UP CYCLE – WEEK 3

WOD:
5 BOX JUMPS 20″/20″
5 RING ROWS
5x – REST 2MIN, THEN

4 BOX JUMPS 24″/22″
4 PULL UPS
4x – REST 2MIN

3 BOX JUMPS 30″/24″
3 C2B
3x

LEVEL I
STRENGTH:
PULL UP CYCLE – WEEK 3

WOD:
5 BOX JUMPS 20″/20″
5 JUMPING PULL UPS
5x – REST 2MIN, THEN

4 BOX JUMPS 20″/20″
4 RING ROWS
4x – REST 2MIN

3 BOX JUMPS 20″/20″
3 BANDED PULL UPS
3x

LaGrange Social

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This Friday please join us for drinks, food and some laid back socializing. Feel free to invite anyone friends, family or whoever you want. See you there!!

When: Friday, August 21 @7:30pm
Where: LaGrange 2517 Ralph St. Hou, TX 77006

**Please note there will be NO 6:30PM CLASS FRIDAY**