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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01.02.2017

RX
STRENGTH
Take 15min to find a new 1RM back squat for 2017
WOD
AMRAP 1min of:
MXE cal row
**rest 1min**
AMRAP 1min of:
MXE thrusters 95/65
**rest 1min**
4x – score = total reps
LEVEL 2
STRENGTH
Take 15min to find a new 1RM back squat for 2017
WOD
AMRAP 1min of:
MXE cal row
**rest 1min**
AMRAP 1min of:
MXE thrusters 75/55
**rest 1min**
4x – score = total reps
LEVEL 1
STRENGTH
Back squats – 7×5
**all 7 sets should be working sets**
WOD
AMRAP 1min of:
MXE cal row
**rest 1min**
AMRAP 1min of:
MXE thrusters 95/65
**rest 1min**
4x – score = total reps

121230

15289173_1906336762927465_7921702660381861612_o
RX
STRENGTH
Take 15min to find a heavy double squat snatch
WOD
15 wall balls 20/14
15 power cleans 95/65
5x
LEVEL 2
STRENGTH
Take 15min to find a heavy double squat snatch
WOD
15 wall balls 14/10
15 power cleans 75/55
5x
LEVEL 1
STRENGTH
Take 15min to work on hang power snatch + OHS
WOD
15 wall ball ext. 14/10
15 hang power cleans 45/35
5x

121229

15235804_1906337489594059_5209182354852219550_o

RX
WOD
0:00-2:00
Row 400m
MXE double unders
2:00-3:00
MXE DB push press 35/20
3:00-4:00
MXE pull ups
4:00-5:00
MXE med ball cleans 20/14
**3x – rest 5min between RNDS; score is total reps**
MOBILITY
See whiteboard for shoulder mob
LEVEL 2
WOD
0:00-2:00
Row 400m
MXE double unders
2:00-3:00
MXE DB push press 25/15
3:00-4:00
MXE assisted pull ups
4:00-5:00
MXE med ball cleans 20/14
**3x – rest 5min between RNDS; score is total reps**
MOBILITY
See whiteboard for shoulder mob
LEVEL 1
WOD
0:00-2:00
Row 300m
MXE singles
2:00-3:00
MXE DB push press 15/10
3:00-4:00
MXE ring rows
4:00-5:00
MXE med ball cleans 14/10
**3x – rest 5min between RNDS; score is total reps**
MOBILITY
See whiteboard for shoulder mob

121228

15289152_1906337539594054_9169778076200538905_o
RX
STRENGTH
In teams of 4 complete:
1200m sled pull 135/95; D-ball carry 100/60; farmer carry 70/44; rest
**rotate every 100m; must move as a team; every individual does each carry 3x**
WOD
21 deadlifts 155/105
7 OHS
3x
LEVEL 2
STRENGTH
In teams of 4 complete:
1200m sled pull 100/70; D-ball carry 80/40; farmer carry 53/35; rest
**rotate every 100m; must move as a team; every individual does each carry 3x**
WOD
21 deadlifts 135/95
12 OHS 95/65
3x
LEVEL 1
STRENGTH
In teams of 4 complete:
1200m sled pull 75/55; D-ball carry 60/40; farmer carry 35/20; rest
**rotate every 100m; must move as a team; every individual does each carry 3x**
WOD
27 KB deadlifts
15 OHS w/ PVC
3x

121227

15168802_1906337746260700_8583784077288066963_o
RX
WOD
400m run
15 clean & jerks 135/95
3 LL rope climbs
400m run
12 clean & jerks
2 LL rope climbs
400m run
9 clean & jerks
1 LL rope climb
MIDLINE
20 PVC sit ups
:20sec hollow body hold w/PVC
20 PVC supermans
4x – rest 1min between RNDS
LEVEL 2
WOD
400m run
15 clean & jerks 115/75
3 rope climbs
400m run
12 clean & jerks
2 rope climbs
400m run
9 clean & jerks
1 rope climb
MIDLINE
20 PVC sit ups
:20sec hollow body hold w/PVC
20 PVC supermans
4x – rest 1min between RNDS
LEVEL 1
WOD
300m run
15 hang cleans 45/35
15 push press
3 lay2stand rope climbs
300m run
12 hang cleans
12 push press
2 lay2stand rope climbs
300m run
9 hang cleans 45/35
9 push press
1 lay2stand rope climbs
MIDLINE
20 sit ups
:20sec hollow body tuck hold
20 supermans
3x – rest as needed

121223

whiteelephant2010
WOD

12 DAYS OF CHRISTMAS
1 – clean & jerk 135/95
2 – strict HSPU
3 – 30 double unders
4 – burpees
5 – box jumps 24/20
6 – thrusters
7 – C2B
8 – OH walking lunges 45/25
9 – T2B
10 – wall balls 20/14
11 – KBS 53/35
12 – snatch

161222

15194347_1906336682927473_7090549626026396576_o
RX
STRENGTH
“1+ STRICT PULL UP”
A) 2-8 weighted strict pull ups
B) 3x:10sec negatives
C) 8 pendlay rows
3x
WOD
AMRAP 7min of:
14 KBS 70/53
14 push ups
MIDLINE
3x:60sec weighted planks 45/25
LEVEL 2
STRENGTH
“NO STRICT”
A) 5-8 assisted pull ups (lowest band possible)
B) 3x:03sec negatives
C) 8 pendlay rows
3x
WOD
AMRAP 7min of:
14 KBS 53/35
14 ambat push ups
MIDLINE
3x:60sec weighted planks 25/15
LEVEL 1
STRENGTH
“NO STRICT”
A) 5-8 assisted pull ups (lowest band possible)
B) 3x:03sec negatives
C) 8 pendlay rows
3x
WOD
AMRAP 7min of:
14 RKBS 35/20
14 knee push ups
MIDLINE
3x:45sec

161221

15288716_1906337039594104_5357026223846331654_o
RX
STRENGTH
Take 20min to find a 3RM back squat, then 1 attempt at a 10RM
WOD
10 deadlifts 225/155
30 double unders
10 T2B
5x
LEVEL 2
STRENGTH
Take 20min to find a 3RMback squat, then 1 attempt at a 10RM
WOD
10 deadlifts 185/125
20 double unders
10 T2W
5x
LEVEL 1
STRENGTH
Back squats – 6×3
WOD
10 deadlifts 95/65
50 singles
10 K2C
5x

holiday-schedule
Friday, December 23rd:
530a, 630a, 12p, 4p-6p (open gym)
Saturday, December 24th
:
 CLOSED
Monday, December 26th: CLOSED
Saturday, December 31st: Regular hours 9a-11a

161220

15288648_1906337756260699_5506082619887222559_o-2 

RX
STRENGTH
A) 200m farmer carry 53/35
B) 100m dball carry – AHAP
2x
WOD
E3MOM complete:
200m run
15 ring dips
AMRAP wall walks
5x – stop at 2:30 every round; score = wall walks
LEVEL 2
STRENGTH
A) 200m farmer carry 44/26
B) 100m dball carry – AHAP
2x
WOD
E3MOM complete:
200m run
15 assisted ring dips
AMRAP wall walks
5x – stop at 2:30 every round; score = wall walks
LEVEL 1
STRENGTH
A) 200m farmer carry 44/26
B) 100m dball carry – AHAP
2x
WOD
E3MOM complete:
200m run
10 assisted ring dips
AMRAP push ups
5x – stop at 2:30 every round; score = push ups