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

Click here to check out our weekly schedule!

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161219

15156968_1906337656260709_5234874996595371145_o
RX
STRENGTH
EMOM for 10min complete:
3 clean & jerks – AHAP
**should not be touch n go; should almost take the entire min to complete reps**
WOD
AMRAP 20min of:
5 C2B
7 burpee box jumps 24/20
9 med ball cleans 20/14
LEVEL 2
STRENGTH
EMOM for 10min complete:
3 clean & jerks – AHAP
**should not be touch n go; should almost take the entire min to complete reps**
WOD
AMRAP 20min of:
5 pull ups
7 burpee box jumps 24/20
9 med ball cleans 14/10
LEVEL 1
STRENGTH
EMOM for 10min complete:
3 hang cleans + 3 push press
WOD
AMRAP 20min of:
5 assisted pull ups
7 burpee plate jumps
9 med ball cleans 10

161216

15194389_1906336882927453_2091216170509789518_o
RX
WOD
42-30-18
Wall balls 20/14
21-15-9
Power snatch 95/65
MOBILITY
See whiteboard for shoulder mob
LEVEL 2
WOD
42-30-18
Wall balls 20/14
21-15-9
Power snatch 75/55
MOBILITY
See whiteboard for shoulder mob
LEVEL 1
WOD
30-24-18
Wall balls 20/14
15-12-9
Hang power snatch 95/65
MOBILITY
See whiteboard for shoulder mob

161215

15168920_1906336869594121_7686040102379964461_o
RX
STRENGTH
Find a heavy w/ the following complex:
3 push press + 2 push jerks + 1 split jerk
WOD
EMOM for 21min complete:
Min1: 100m farmer carry 55/35
Min2: 10 HSPU
Min3: 2 LL rope climbs
LEVEL 2
STRENGTH
Find a heavy w/ the following complex:
3 push press + 2 push jerks + 1 split jerk
WOD
EMOM for 21min complete:
Min1: 100m farmer carry 35/20
Min2: 10 abmat HSPU
Min3: 2 rope climbs
LEVEL 1
STRENGTH
1) Push press – 6×5
2) Push jerks – 6×5
WOD
EMOM for 21min complete:
Min1: 100m farmer carry 25/15
Min2: 5 box HSPU
Min3: 2 lay2stand rope climbs

161214

15196087_1906337369594071_7498218443310129364_o
RX
WOD
“Griff”
Run 800m FRWD
Run 400m BKWD
Run 800m FRWD
Run 400m BKWD
MIDLINE
AMRAP 1min of:
MXE sit ups
**5x – rest 1min BTWN RNDS**
LEVEL 2
WOD
“Griff”
Run 800m FRWD
Run 400m BKWD
Run 800m FRWD
Run 400m BKWD
MIDLINE
AMRAP 1min of:
MXE sit ups
**5x – rest 1min BTWN RNDS**
LEVEL 1
WOD
“Griff”
Run 600m FRWD
Run 200m BKWD
Run 600m FRWD
Run 200m BKWD
MIDLINE
AMRAP 1min of:
MXE sit ups
**4x – rest 1min BTWN RNDS**

161213

15288673_1906337469594061_6917433181181283813_o
RX
STRENGTH
A) 3-7 weighted strict pull ups (add reps from last week; can load if needed; goal is add weight over reps, both is a bonus)
B) 2x:10sec negatives
C) 6 pendlay rows – AHAP
3x
WOD
30 push ups
20 hang clean and jerks 135/95
30 box jumps 24/20
2x – rest 3min between rounds**
LEVEL 2
STRENGTH
“NO STRICT”
A) 3-5 assisted pull ups (lowest band possible; higher than last week)
B) 3xMXE holds (chin over the bar; rest as need between)
C) 6 pendlay rows – AHAP
3x
WOD
30 ambat push ups
20 hang clean and jerks 105/70
30 box jumps 24/20
2x – rest 3min between rounds**
LEVEL 1
STRENGTH
“NO STRICT”
A) 3-5 assisted pull ups (lowest band possible; higher than last week)
B) 3xMXE holds (chin over the bar; rest as need between)
C) 6 pendlay rows – AHAP
3x
WOD
30 knee push ups
20 hang clean and jerks 45/35
30 box jumps 20/16
2x – rest 3min between rounds**

161212

15235730_1906337242927417_9088292880449680398_o
RX
STRENGTH
Find a 5RM back squat
WOD
AMRAP 12min of:
In teams of 3:
10 cal row
5 DB ??? 35/20
**stay in conga line; score = total RNDS + reps**
LEVEL 2
STRENGTH
Find a 5RM back squat
WOD
AMRAP 12min of:
In teams of 3:
10 cal row
5 DB ??? 25/15
**stay in conga line; score = total RNDS + reps**
LEVEL 1
STRENGTH
Back squats – 7×5
WOD
AMRAP 12min of:
In teams of 3:
7 cal row
5 DB thrusters
**stay in conga line; score = total RNDS + reps**

161209

15252576_1906336712927470_2023098982804536296_o
RX
STRENGTH
A) 2 skin the cat
B) 10 planche + alt. knee tuck
5x
WOD
30 burpees OTB
30 T2B
30 OHS 115/75
LEVEL 2
STRENGTH
A) 2 skin the cat (tuck AFAP)
B) 10 planche + alt. knee tuck
5x
WOD
30 burpees OTB
30 T2W
30 OHS 75/55
LEVEL 1
STRENGTH
A) 6 strict knee tucks
B) 10 planche + alt. knee tuck
5x
WOD
30 burpees OTB
30 T2B
30 OHS 45/35

161208

15235826_1906336536260821_193823890259338486_o
RX
STRENGTH
E:30sec for 15min complete:
1 power clean
Start reps 1-10 moderately heavy
Reps 11-15 add 10#
Reps 16-25 add 10#
Reps 26-30 add 10#
WOD
25-20-15-10-5
Push ups
Box jumps on and over 24/20
LEVEL 2
STRENGTH
E:30sec for 15min complete:
1 power clean
Start reps 1-10 moderately heavy
Reps 11-15 add 5-10#
Reps 16-25 add 5-10#
Reps 26-30 add 5-10#
WOD
25-20-15-10-5
Abmat push ups
Box jumps on and over 24/20
LEVEL 1
STRENGTH
1 hang power clean
E:30sec for 15min complete:
WOD
25-20-15-10-5
Knee push ups
Box jumps 20/16

161207

15259368_1906336676260807_2383678150943787917_o
RX
WOD
600m run
30 DB lunges 35/20 (FR/1DB)
15 back squats @ BW
3x
MOBILITY
Shoulder mob
1. 2x:30sec 90 degree partner stretch
2. 2x:30sec BB hang shoulder extension
LEVEL 2
WOD
600m run
30 DB lunges 25/15 (FR/1DB)
15 back squats @ 0.75% BW
3x
MOBILITY
Shoulder mob
1. 2x:30sec 90 degree partner stretch
2. 2x:30sec BB hang shoulder extension
LEVEL 1
WOD
600m run
30 lunges
15 back squats 65/45
3x
MOBILITY
Shoulder mob
1. 2x:30sec 90 degree partner stretch
2. 2x:30sec BB hang shoulder extension