22Sep

09/23/2019

CrossFit ÆVITAS – WOD

Weightlifting

Clusters (2 reps every 45 seconds for 12 rounds)

*Building across sets

Metcon

Metcon (Time)

1-2-3…8-9-10

Deadlift (185/125)

Pistols

Ring Dips
Scaled = DL (95/65), Box Pistols, Box Dips

RX+ = DL (225/155)

Beast Work

Metcon (Calories)

Warmup

4 minutes of Assault BIke @building to a moderate effort RPM

Spin Ups

8 minutes of Assault Bike @moderate RPM

During the last 10 seconds of every minute, hit a Peak RPM followed by a return to the same starting RPM.


21Sep

09/22/2019

CrossFit ÆVITAS – WOD

View Public Whiteboard

Metcon (Time)

Sunday Funday – Whiteboard WOD!


20Sep

09/21/2019

CrossFit ÆVITAS – WOD

Metcon

Metcon (Time)

Teams of 2

Buy In: 20 Squat Snatches (115/75)

80 Wall Balls (20/14)

40 Toes to Bar

60 Cal Assault Bike

40 Toes to Bar

80 Wall Balls

Buy out: 20 Squat Snatches
Scaled: Light Snatch & Wall Ball, Knee Tucks

RX+: Snatch (155/105)

Beast Work

Bench Press (Heavy set of 3)

Bench Press (3 sets of 3 @65%)


19Sep

09/20/2019

CrossFit ÆVITAS – WOD

Weightlifting

Behind The Neck Strict Press (5 Sets Of 3 (Moderate))

CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″
Scaled 13.2

Rx+: 135/95

Beast Work

Drop Snatch (Muslce Snatch + Drop Snatch 5 sets of 2+2)

@light-moderate


18Sep

09/19/2019

CrossFit ÆVITAS – WOD

Metcon

Metcon (AMRAP – Reps)

6 Rounds (50/10)

Station 1: Bike for Calories

Station 2: Situps

Station 3: Row for Calories

Station 4: Plank Hold
RX+: 10 GHD Sit-Ups, Handstand Hold

Beast Work

Metcon (Time)

4 Rounds

25m Bottoms up KB walk

20 Russian Twists