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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Observe


Covenant CrossFit – CrossFit



Warm-up

Warm-up (No Measure)

AMRAP 5min of:

5 push ups + 10 mountain climbers + 5 hang power cleans + 10 supermans

Strength

Metcon (No Measure)

RX

SKILL

Take 8min to go over kip with HSPU and ring dips

STRENGTH

Take 8min to work up to a challenging bench press and power clean

LEVEL 2

SKILL

Take 8min to go over kip with HSPU and ring dips

STRENGTH

Take 8min to work up to a challenging bench press and power clean

LEVEL 1

SKILL

Take 8min to go over kip with HSPU and ring dips

STRENGTH

Take 8min to work up to a challenging bench press and power clean

Metcon

Metcon (No Measure)

RX

WOD

With a 32min running clock complete:

0:00 – 8:00

50 HSPU

8:00 – 16:00

30 power cleans 205/145

16:00 – 24:00

50 ring dips

24:00 – 32:00

30 bench press

LEVEL 2

WOD

With a 32min running clock complete:

0:00 – 8:00

50 ambat HSPU

8:00 – 16:00

30 power cleans 155/105

16:00 – 24:00

50 assisted ring dips

24:00 – 32:00

30 bench press 155/105

LEVEL 1

SKILL

WOD

With a 32min running clock complete:

0:00 – 8:00

40 box HSPU

8:00 – 16:00

40 hang power cleans 45/35

16:00 – 24:00

40 box dips

24:00 – 32:00

40 bench press 45/35

Gymnastics

Metcon (Time)

50 HSPU

Metcon (Time)

30 power cleans

Metcon (Time)

50 ring dips

Metcon (Time)

30 bench press

Reflect


Covenant CrossFit – CrossFit



Warm-up

Warm-up (No Measure)

:20sec hollow body hold + 10 push ups + :20sec dead hang + 10 supermans + :20sec rind ext hold

Metcon

Metcon (Time)

RX

WOD

In teams of 2 complete:

100 partner med ball sit ups 20/14

50 ring dips

50 KBS 70/53

10 LL rope climbs

2x

**split however you see fit**

LEVEL

WOD

In teams of 2 complete:

100 partner med ball sit ups 14/10

50 assisted ring dips

50 KBS 53/44

10 rope climbs

2x

**split however you see fit**

LEVEL 1

WOD

In teams of 2 complete:

100 partner sit ups

50 box dips

50 RKBS 70/53

10 lay2stand rope climbs

2x

**split however you see fit**

Emerge


Covenant CrossFit – CrossFit



Warm-up

Warm-up (No Measure)

7…1

Goblet squats + K2C + GI joes

Metcon

Metcon (AMRAP – Rounds and Reps)

RX

WOD

AMRAP 15min of:

90’ dBall lunge 40/30 (ball in chest)

30 T2B

10x10m shuttle runs

LEVEL 2

WOD

AMRAP 15min of:

90’ dBall lunge 30/20 (ball in chest)

30 T2W

10x10m shuttle runs

LEVEL 1

WOD

AMRAP 15min of:

50’ dBall lunge 15/10 (ball in chest)

30 raises

10x10m shuttle runs

Metcon (No Measure)

EMOM for 10min complete:

10 hollow rocks + :20sec plank

ROMWOD

Allen Parkway


Covenant CrossFit – CrossFit



Warm-up

Warm-up (No Measure)

AMRAP 4min of:

4R+4L reverse lunges + 4 jumping pull ups + 4 BB front squats + 4 BB deadlifts

Strength

Metcon (Weight)

RX

STRENGTH

EMOM for 6min complete:

2 front squats @ 75%

**rest 1min, then**

EMOM for 3min complete:

3 front squats @ 80%

LEVEL 2

STRENGTH

EMOM for 6min complete:

2 front squats @ 75%

**rest 1min, then**

EMOM for 3min complete:

3 front squats @ 80%

LEVEL 1

STRENGTH

EMOM for 10min complete:

4 front squats 45/35

Metcon

Metcon (No Measure)

RX

WOD

EMOM for 20min complete:

Min1: 15 wall balls 20/14

Min2: 12 C2B

Min3: 9/7 cal on assault bike

Min4: 6 deadlifts 275/190

LEVEL 2

WOD

EMOM for 20min complete:

Min1: 12 wall balls 20/14

Min2: 12 assisted pull ups

Min3: 8/6 cal on assault bike

Min4: 6 deadlifts 185/125

LEVEL 1

WOD

EMOM for 20min complete:

Min1: 10 wall ball ext.

Min2: 10 ring rows

Min3: 6/5 cal on assault bike

Min4: 10 KB deadlifts 35/20

Nervous Rain


Covenant CrossFit – CrossFit



Warm-up

Warm-up (No Measure)

EMOM for 6min complete:

3R+3L single arm KB thruster + 4 burpees

Weightlifting

Metcon (No Measure)

RX

STRENGTH

A) 1 TGU + 3 S2OH (2x; each arm)

B) :60sec weighted plank

C) 60’ HS walk

3x

LEVEL 2

STRENGTH

A) 1 TGU + 3 S2OH (2x; each arm)

B) :60sec plank

C) :20SEC HS HS hold + 30’ bear crawl

3x

LEVEL 1

STRENGTH

A) 1 TGU + 3 S2OH (2x; each arm)

B) :30sec plank

C) 60’ bear crawl

3x

Metcon

Metcon (AMRAP – Reps)

RX

WOD

AMRAP 8min of:

8 HSPU

8 box jump on and over 24/20

8 DB snatch 55/45

LEVEL 2

WOD

AMRAP 8min of:

8 ambat HSPU

8 box jump on and over 24/20

8 DB snatch 45/35

LEVEL 1

WOD

AMRAP 8min of:

8 seated DB press

8 box jumps 20/16

8 DB snatch 25/15

Healthy Words.


Covenant CrossFit – CrossFit



Warm-up

Warm-up (No Measure)

Coaches choice – OHS prep work

Weightlifting

Overhead Squat (6×3)

build to a heavy and record highest 3RM

Metcon

Metcon (Time)

RX

WOD

35 double unders

7 hang power snatch 115/75

5 OHS

5x

LEVEL 2

WOD

21 double unders

7 hang power snatch 80/65

5 OHS

5x

LEVEL 1

WOD

70 singles

7 hang power snatch 45/35

7 OHS w/ PVC

5x

Weather Please Come Back


Covenant CrossFit – Open Gym

Warm-up

Saturday’s (No Measure)

Take 10-15min to warm up effectively (based on what your plan is)

Weightlifting

Saturday’s (4×3)

Pick a weakness or something fun and work 20-40min on that

Metcon

Metcon (Time)

WOD

60 double unders

12 DB FR lunges 55/45

6 DB hang power cleans 55/35

6x

Metcon (No Measure)

EMOM for 10min with a partner complete:

P1: 10 wall balls 20/14

P2: 5 plyo push ups

**then switch by catching partners wall ball and doing opposite MVMT**

Rich (Time)

13 squat snatch 155/105

then,

10 pull ups

100m sprint

10x

then,

13 squat snatch 155/105

Turn Down for Watt

Covenant CrossFit – CrossFit



Warm-up

Warm-up (No Measure)

With partner complete:

3x10cal row + 3x10cal assault bike

**each**

Metcon

Metcon (Time)

RX

WOD

In teams of 2 complete:

100 cal row/assault bike

50 thrusters 45/35

50 T2B

100 box jump on and over 24/20

50 T2B

50 thrusters

100 cal row/assault bike

LEVEL 2

WOD

100 cal row/assault bike

50 thrusters 45/35

50 T2W

100 box jump on and over 24/20

50 T2W

50 thrusters

100 cal row/assault bike

LEVEL 1

WOD

50 cal row/assault bike

50 thrusters 25/15

50 leg raises

100 box jumps 20/16

50 leg raises

50 thrusters

50 cal row/assault bike

Metcon (No Measure)

ROMWOD

Mayor Turner

Covenant CrossFit – CrossFit



Warm-up

Warm-up (No Measure)

EMOM for 5min complete:

5 jumping pull ups + 4 burpees + 3 sit ups + 2 push ups + 1 roll squat

Metcon

Metcon (No Measure)

RX

WOD

EMOM for 20min complete:

Min1: 6/4 bar muscle ups

Min2: 8 renegade rows 45/35

Min3: 12/10cal assault bike

Min4: 8 burpee box jumps

LEVEL 2

WOD

EMOM for 20min complete:

Min1: 6/4 hips2bar progression

Min2: 6 renegade rows 35/25

Min3: 12/10cal assault bike

Min4: 8 burpee box jumps

LEVEL 1

WOD

EMOM for 20min complete:

Min1: 6 assisted strict pull ups

Min2: 8 renegade rows 20/10

Min3: 8cal assault bike

Min4: 8 burpee box step ups

Metcon (No Measure)

RX

MIDLINE

A) :30sec R side plank + :60sec plank + :30sec L side plank

B) 10 two arm turkish sit ups

C) 20 weighted hollow rocks

3x

LEVEL 2

MIDLINE

A) :30sec R side plank + :30sec plank + :30sec L side plank

B) 10 two arm turkish sit ups

C) 20 weighted hollow rocks

3x

LEVEL 1

MIDLINE

A) :20sec R side plank + :20sec plank + :20sec L side plank

B) 10 PVC sit ups

C) 20 weighted hollow rocks

3x

30 million +


Covenant CrossFit – CrossFit



Warm-up

Warm-up (No Measure)

8-6-4-2

Goblet squats + hip raises + kick ups + 10m shuttle runs

Strength

Metcon (Weight)

RX

STRENGTH

EMOM for 10min complete:

1 hang power clean + 1 thruster + 1 back rack thruster

**choose heavy weight**

LEVEL 2

STRENGTH

EMOM for 10min complete:

1 hang power clean + 1 thruster + 1 back rack thruster

**choose heavy weight**

LEVEL 1

STRENGTH

EMOM for 10min complete:

3 hang power clean + 2 front squats + 1 S2OH

Metcon

Metcon (Time)

RX

WOD

400m run

8 front squats 165/115

4 wall walks

4x

LEVEL 2

WOD

400m run

8 front squats 115/75

2 wall walks

4x

LEVEL 1

WOD

400m run

8 front squats 45/35

40 shoulder taps

3x