Category Archives: WOD

Hey yo JC


Covenant CrossFit – CrossFit



Warm-up

Warm-up (No Measure)

10 BB curls + 10 good mornings + 10 push ups + 10 ring rows – 2x

Metcon

Metcon (Time)

RX

METCON

In teams of 2 complete:

100 box ring push ups

80 slam balls 40/30

60 deadlifts 225/155

40 bar facing burpees

20 wall walks

MIDLINE

Tabata hollow body hold – 4min/8x

LEVEL 2

METCON

In teams of 2 complete:

100 ring push ups

80 slam balls 30/20

60 deadlifts 165/115

40 bar facing burpees

10 wall walks

MIDLINE

Tabata hollow body hold – 4min/8x

LEVEL 1

METCON

In teams of 2 complete:

100 ring push ups

80 slam balls 20/15

60 KB deadlifts

40 burpees

20 box circles

MIDLINE

Tabata hollow body hold – 3min/6x

Yoga Tonight 6:30p


Covenant CrossFit – CrossFit



Warm-up

Warm-up (No Measure)

EMOM for 5min complete:

5 slam balls + 5 K2C + 5 burpees + 5 wall squats

Weightlifting

Front Squat (1×9)

Front Squat (1×7)

Front Squat (1×5)

Front Squat (1×3)

Front Squat (1×1)

Metcon

Metcon (Time)

RX

METCON

10…1

C2B

**after each set complete 10 wall balls 20/14**

LEVEL 2

METCON

10…1

Assisted pull ups

**after each set complete 10 wall balls 14/10**

LEVEL 1

METCON

10…1

Ring rows

**after each set complete 10 air squats**

Hot or Cold


Covenant CrossFit – CrossFit



Warm-up

Warm-up (No Measure)

E2MOM for 6min complete:

200m run + 10 DB S2OH + 10 mountain climbers

Weightlifting

Push Press (1×9)

**after each set complete 8R/8L KB around the world rotations**

Push Press (1×7)

Push Press (1×5)

Push Press (1×3)

Push Press (1×1)

Metcon

Metcon (Time)

RX

METCON

50-35-20

KBS 53/35

Double unders x3

LEVEL 2

METCON

50-35-20

KBS 44/26

Double unders

LEVEL 1

METCON

30-20-10

RKBS 53/35

Singles x4

Quality – NFT


Covenant CrossFit – CrossFit



Warm-up

Warm-up (No Measure)

Coaches choice

Metcon

Metcon (No Measure)

RX

METCON

15-12-9-6-3

R+L weighted DB Bulgarian split lunges

R+L bent leg side raises (ab straps)

Cal assault bike

R+L single arm KB front squats

R+L KB windmill

Cal rower

NFT – choose a weight that is challenging for each set

LEVEL 2

METCON

15-12-9-6-3

R+L weighted DB Bulgarian split lunges

R+L bent leg side raises (ab straps)

Cal assault bike

R+L single arm KB front squats

R+L KB windmill

Cal rower

NFT – choose a weight that is challenging for each set

LEVEL 1

METCON

15-12-9

R+L weighted DB Bulgarian split lunges

R+L bent leg side raises (ab straps)

Cal assault bike

R+L single arm KB front squats

R+L KB windmill

Cal rower

NFT – choose a weight that is challenging for each set

To Bench or to Nap


Covenant CrossFit – CrossFit



Warm-up

Warm-up (No Measure)

In teams of 3 rotate through:

7/5 cal on rower – 7x each

Weightlifting

Clean and Jerk (Find a heavy single )

Metcon

Metcon (Time)

RX

METCON

In a 2min window complete:

400m run

MXE clean & jerks 135/95

**rest 2min and repeat until 30 clean & jerks have been completed**

LEVEL 2

METCON

In a 2min window complete:

350m run

MXE clean & jerks 105/70

**rest 2min and repeat until 30 clean & jerks have been completed**

LEVEL 1

METCON

In a 2min window complete:

200m run

MXE hang clean & jerks 45/35

**rest 2min and repeat until 30 clean & jerks have been completed**

Stay Tuned…


Covenant CrossFit – CrossFit



Warm-up

Warm-up (No Measure)

Coaches choice

Metcon (Time)

RX

METCON

In teams of 2 complete:

20/17cal row

10 bench press 155/105

2 LL rope climbs

20/17cal assault bike

10 bench press

2 LL rope climbs

20/17cal row

10 bench press

2 LL rope climbs

20/17cal assault bike

10 bench press

2 LL rope climbs

**each person to complete each MVMT; I️ go you go**

LEVEL 2

METCON

In teams of 2 complete:

15/12cal row

10 bench press 115/75

2 rope climbs

15/12cal assault bike

10 bench press

2 rope climbs

15/12cal row

10 bench press

2 rope climbs

15/12cal assault bike

10 bench press

2 rope climbs

**each person to complete each MVMT; I️ go you go**

LEVEL 1

METCON

In teams of 2 complete:

12/9cal row

10 bench press 45/35

2 lay2stand rope climbs

12/9cal assault bike

10 bench press

2 lay2stand rope climbs

12/9cal row

10 bench press

2 lay2stand rope climbs

12/9cal assault bike

10 bench press

2 lay2stand rope climbs

**each person to complete each MVMT; I️ go you go**

Midline

Metcon (No Measure)

RX

MIDLINE

10 v ups

10 hollow rocks

10 tuck crunches

:10sec hollow body hold

4x – rest 1min BTWN RNDS

LEVEL 2

MIDLINE

8 v ups

8 hollow rocks

8 tuck crunches

:08sec hollow body hold

4x – rest 1min BTWN RNDS

LEVEL 1

MIDLINE

8 sit ups

8 tuck rocks

8 tuck crunches

4x – rest 1min BTWN RNDS

Coooolllllddddddddd


Covenant CrossFit – CrossFit



Warm-up

Warm-up (No Measure)

EMOM for 6min complete:

6 deadlifts + 6 cuban cleans + 6 strict press + 6x10m shuttles

Strength

Metcon (Weight)

RX

STRENGTH

Take 12min to build to a heavy complex:

4 deadlifts + 3 hang power cleans + 2 push jerks – 5x

**goal to go UB**

LEVEL 2

STRENGTH

Take 12min to build to a heavy complex:

4 deadlifts + 3 hang power cleans + 2 push jerks – 5x

**goal to go UB**

LEVEL 1

STRENGTH

Take 12min to build to a heavy complex:

4 deadlifts + 3 hang power cleans + 2 push jerks – 5x

Metcon

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#
Scale weight only as needed

Front Here

Covenant CrossFit – CrossFit



Warm-up

Warm-up (No Measure)

If you ever see 100 (something) it’s not right.

10 wall squats + 20m lunges + :10sec hollow body hold – 3x

Weightlifting

Back Squat (E1:15sec for 10min complete: 8×2@80%)

Metcon

Metcon (AMRAP – Reps)

RX

METCON

AMRAP 6min of:

2 box jump on and over 24/20

2 hang power snatch 95/65

4 box jump on and over

4 hang power snatch

Etc.

LEVEL 2

METCON

AMRAP 6min of:

2 box jump on and over 24/20

2 hang power snatch 75/55

4 box jump on and over 24/20

4 hang power snatch

Etc.

LEVEL 1

METCON

AMRAP 6min of:

2 box jump on and over 20/16

2 hang power snatch 45/35

4 box jump on and over

4 hang power snatch

Etc.

December is in Effect

Covenant CrossFit – CrossFit



Warm-up

Warm-up (No Measure)

10 cal on rower + 10/7 cal assult bike + 10 good mornings – 3x

Weightlifting

Deadlift (1×9)

Deadlift (1×7)

Deadlift (1×5)

Deadlift (1×3)

Deadlift (1×1)

Metcon

Metcon (Time)

RX

METCON

35 double unders

10 C2B

5x

LEVEL 2

METCON

20 double unders

10 assisted pull ups

5x

LEVEL 1

METCON

60 singles

10 ring rows

4x

Christmas Party Friday


Covenant CrossFit – CrossFit



Warm-up

Warm-up (No Measure)

EMOM for 5min complete:

7 med ball cleans + 7 tuck crunches + :07sec HS hold

Metcon

Metcon (No Measure)

RX

METCON

EMOM for 20min complete:

ODD: 10 wall balls 20/14

EVEN: 10 burpees

**rest 5min, then**

LEVEL 2

METCON

EMOM for 20min complete:

ODD: 10 wall balls 14/10

EVEN: 8 burpees

**rest 5min, then**

LEVEL 1

METCON

EMOM for 20min complete:

ODD: 7 air squats

EVEN: 6 burpees

**rest 5min, then**

Weightlifting

Thruster (Find 3RM w/ remaining time )