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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160824

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RX
WOD
0:00-2:00
400m run + MXE double unders
2:00-3:00
MXE DB push jerks 35/20
3:00-4:00
MXE pull ups
4:00-5:00
MXE DB hang squat cleans
**3x – rest 5min after each 5min RND**

LEVEL 2
WOD
0:00-2:00
400m run + MXE double unders
2:00-3:00
MXE DB push jerks 25/15
3:00-4:00
MXE assisted pull ups
4:00-5:00
MXE DB hang squat cleans
**3x – rest 5min after each 5min RND**

LEVEL 1
WOD
0:00-2:00
300m run + MXE singles
2:00-3:00
MXE DB S2OH
3:00-4:00
MXE ring rows
4:00-5:00
MXE DB hang squat cleans
**3x – rest 5min after each 5min RND**

160823

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RX
STRENGTH
OHS – 2×10
**AHAP**

WOD
AMRAP 6min of:
3 power snatch 115/75
3 box jumps on and over 24/20
6 power snatch
6 box jumps on and over
9 power snatch
9 box jumps on and over
Etc…
**rest 6min, then**
Pick the ladder up where you left off and go down with 8min CAP**
**score = total reps (1st ascending ladder) + time (2nd descending ladder)

LEVEL 2
STRENGTH
OHS – 2×10
**AHAP**

WOD
AMRAP 6min of:
3 power snatch 95/65
3 box jumps on and over 24/20
6 power snatch
6 box jumps on and over 24/20
9 power snatch
9 box jumps on and over
Etc…
**rest 6min, then**
Pick the ladder up where you left off and go down with 8min CAP**
**score = total reps (1st ascending ladder) + time (2nd descending ladder)

LEVEL 1
STRENGTH
OHS – 7×5
**work on technique**

WOD
AMRAP 6min of:
3 hang power snatch 45/35
3 box jumps 20/16
6 hang power snatch
6 box jumps
9 hang power snatch
9 box jumps
Etc…
**rest 6min, then**
Pick the ladder up where you left off and go down with 8min CAP**
**score = total reps (1st ascending ladder) + time (2nd descending ladder)

160822

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RX
STRENGTH
“1+ STRICT PULL UP”
A) 2-5 strict pull ups w/ load
B) 5x:05sec negatives (load only if there is the strength)
C) 10/8/6 single arm db rows – heavy; add load each set

WOD
“Jackie”
1000m row
50 thrusters 45/35
35 pull ups

LEVEL 2
STRENGTH
“NO STRICT”
A) 10 ring rows (tough) + 1MXE hold
B) 10/8/6 single arm db rows – heavy; add load each set
3x

WOD
“Jackie”
1000m row
50 thrusters 45/35
35 assisted pull ups

LEVEL 1
STRENGTH
“NO STRICT”
A) 10 ring rows (tough) + 1MXE hold
B) 10/8/6 single arm db rows – heavy; add load each set
3x

WOD
“Jackie”
800m row
50 wall ball thrusters
35 ring rows

160819

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RX
STRENGTH
E:90sec for 9min complete:
3 clean & jerks @ 75%

WOD
“The Chief”
AMRAP 3min of:
3 power cleans 135/95
6 push ups
9 air squats
5x – rest 1min after each AMRAP

LEVEL 2
STRENGTH
E:90sec for 9min complete:
3 clean & jerks

WOD
AMRAP 3min of:
3 power cleans 105/70
6 ambat push ups
9 air squats
5x – rest 1min after each AMRAP

LEVEL 1
STRENGTH
E:90sec for 9min complete:
3 hang power cleans + 2 S2OH

WOD
“The Chief”
AMRAP 3min of:
3 hang power cleans 45/35
6 knee push ups
9 air squats
5x – rest 1min after each AMRAP

160818

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RX
WOD
In teams of 3 complete:
AMRAP 30min of:
10 cal row
1 LL rope climb
100’ D-ball carry (shuttle)

MIDLINE
With a partner complete:
3×25 leg throws

LEVEL 2
WOD
In teams of 3 complete:
AMRAP 30min of:
10 cal row
1 rope climb
100’ D-ball carry (shuttle)

MIDLINE
With a partner complete:
3×20 leg throws

LEVEL 1
WOD
In teams of 3 complete:
AMRAP 30min of:
10 cal row
2 lay2stand rope climb
100’ D-ball carry (shuttle)

MIDLINE
With a partner complete:
3×25 leg throws

160817

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RX
STRENGTH
EMOM for 5min complete:
Min1-5: 2 hi hang snatch
**rest 1min**
EMOM for 5min complete:
Min1-5: 2 hang snatch
**rest 1min**
EMOM for 5min complete:
Min1-5: 1 snatch

WOD
30 OHS 155/105
30 burpee box jumps 24/20

LEVEL 2
STRENGTH
EMOM for 5min complete:
Min1-5: 2 hi hang snatch
**rest 1min**
EMOM for 5min complete:
Min1-5: 2 hang snatch
**rest 1min**
EMOM for 5min complete:
Min1-5: 1 snatch

WOD
30 OHS 95/65
30 burpee box jumps 24/20

LEVEL 1
STRENGTH
EMOM for 5min complete:
Min1-5: 3 hang power snatch
**rest 1min**
EMOM for 5min complete:
Min1-5: 3 OHS
**rest 1min**
EMOM for 5min complete:
Min1-5: 1 hang power snatch + 1 OHS

WOD
30 OHS PVC
30 burpee box jumps 20/16

160816

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RX
WOD
800m run
4 deadlifts 315/225
40’ lunge
4x

MIDLINE
Ab walkouts – 3×10

LEVEL 2
WOD
800m run
4 deadlifts 225/155
40’ lunge
4x

MIDLINE
Ab walkouts – 3×10

LEVEL 1
WOD
800m run
8 deadlifts 75/55
20’ lunge
4x

MIDLINE
Ab walkouts – 3×6

160815

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RX
STRENGTH
EMOM for 8min complete:
6 alt. pistols + 2 push jerks @ 75%

WOD
20 thrusters 95/65
20 T2B
20 wall balls 20/14
20 pull ups
2x

LEVEL 2
STRENGTH
EMOM for 8min complete:
6 alt. banded pistols + 2 push jerks

WOD
20 thrusters 75/55
15 T2B
20 wall balls 20/14
20 assisted pull ups
2x

LEVEL 1
STRENGTH
EMOM for 8min complete:
6 alt. box pistols + 3 push press

WOD
20 thrusters 45/35
10 T2W
20 wall balls 14/10
20 ring rows
2x