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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150213

Blake graduated!! Off to school

Blake graduated!! Off to school


STRENGTH:

TAKE 15MIN TO WORK UP TO A HEAVY TRIPLE PUSH JERK

WOD:
30 DEADLIFTS 135#/95#
15 HSPU’S
20 DEADLIFTS 185#/125#
15 HSPU’S
10 DEADLIFTS 225#/155#
15 HSPU’S

150212

IMG_1880-3IMG_1880-2
STRENGTH:

EVERY :90SEC x6 COMPLETE THE 3 PAUSE (:02SEC) FRONT SQUATS @ 65-75%

WOD:
15 T2B
12 WALL BALLS 20#/14#
9 BURPEE BOX JUMP ON AND OVER 24″/20″
**12MIN AMRAP**

150210

Stairs and Hills...getting a lot of really great feedback. Stay tuned for next date

Stairs and Hills…getting a lot of really great feedback. Stay tuned for the next date


STRENGTH:

1) 3×50′ KB LUNGES – HEAVY
THEN,
2) BUILD TO A HEAVY W/ THE FOLLOWING COMPLEX:
1 POWER CLEAN + 2 FRONT SQUATS + 3 S2OH

WOD:
10 ALT PISTOLS
6 HANG CLEANS 225#/135#
**5x – 11MIN CAP**

ACCESSORY:
A) 3×12 KB/DB DELT RAISE
B) 3×15 PARTNER LEG THROWS

150209

Hard work and huge improvement from Coach Trey at this weekends comp! Thanks also to all of you that came out to support, very cool!

Hard work and huge improvement from Coach Trey at this weekends comp! Thanks to all of you that came out to support, very cool!


STRENGTH:
IN TEAMS OF 3 COMPLETE AMRAP BB ROWS: 2,4,6,8…
**7MIN LADDER; EACH TEAM MEMBER MUST BE HOLDING A HOLLOW BODY TO COMPLETE REPS**

WOD:
PART A:
ALT. :90SEC MXE G2S W/ MED BALL/G2OH W/ 2 DB’S
**4x – REST :90SEC BETWEEN EFFORTS**
**REST :30SEC THEN**
PART B:
6 RING DIPS
12 C2B
24 DOUBLE UNDERS
**7MIN AMRAP**

150206

Couldn't pass this one up

Couldn’t pass this one up


STRENGTH:

BUILD A HEAVY W/ THE FOLLOWING COMPLEX…
2 STRICT PRESS + 3 PUSH PRESS

WOD:
10 ALT DB SNATCH
200M RUN
30 DOUBLE UNDERS
**16MIN AMRAP**

150205

#tbt to Yazmin at PFC

#tbt to Yazmin at PFC


STRENGTH:

A) 12 FLOOR WIPERS
B) 10 STRICT T2B
C) 8 RENEGADE ROWS – HEAVY
3x

SKILL:
TAKE 8-10MIN TO WORK ON EFFICIENT KIPPING ON HSPU’S

WOD:
20 THRUSTERS 115#/75#
30 HR PUSH UPS
20 THRUSTERS 95#/65#
30 C2B
20 THRUSTERS 65#/45#
30 RING DIPS
**13MIN CAP**

150204

FullSizeRender-11
STRENGTH:

AS A GROUP COMPLETE THE FOLLOWING TABATA SETS ALT EACH TIME…
RUSSIAN KB SWINGS – HEAVY
PLANK HOLD
:20ON :10OFF – 4MIN: 2x

WOD:
21-18-15-12-9-6-3
HANG CLEANS 145#/100#
AIR SQUATS
**12MIN CAP**

ACCESSORY:
3xMXE OH BB HOLD (USE THE SAME WEIGHT YOU USED FOR WOD)
**REST :60SEC BETWEEN EFFORTS**

Stairs & Hills

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Kick off your weekend with some speed and agility work at Buffalo Bayou! That’s right stairs and hills with the @covenantcrossfit crew…anyone is welcome! If you would like to meet at the gym we will leave at 730a so make sure you’re a little early. See you then!! #crossfit #houston #buffalobayou #60daychallenge #poolseason

150203

It must be the Skechers

It must be the Skechers


STRENGTH:

SPRINTS – 5x100m
**REST :60SEC BETWEEN EFFORTS**

WOD:
IN TEAMS OF 3 COMPLETE THE FOLLOWING…
30 MUSCLE UPS
60 BENCH PRESS @ AVG BW OF TEAM
90 DEADLIFTS @ AVG BW OF TEAM + 1/2
120 BOX JUMPS 24″/20″
**BREAK UP HOWEVER YOU FEEL NECESSARY; ONLY 1 PERSON WORKING AT A TIME**

EXTRA CREDIT:
BEGINNING OF THE SECOND HALF OF 60 DAY CHALLENGE
COMPLETE 100 SIT UPS (ANY FORM OF CORE) EVERYDAY FOR 30 DAYS