10Jul

07/11/2020

CrossFit ÆVITAS, CrossFit Round Lake – WOD

Metcon (Time)

Teams of 2

20 Rounds

7 Overhead Squats (75/55)

7 Pull ups

7 Burpees

100m Sprint

Immediately into…

800m Run
Scaled = Front Squat (75/55), Jumping Pull ups

RX+ = OHS (95/65), C2B Pull ups

AT-HOME WOD

Metcon (Time)

10 Rounds

7 Jumping Squats

14 Sit Thrus

7 Burpees

Rest 45 seconds between Rounds

Then…

800m Run


09Jul

07/10/2020

CrossFit ÆVITAS, CrossFit Round Lake – WOD

Weightlifting

Push Press (5 sets of 5 @ 60-70%)

Metcon

Metcon (Time)

3 Rounds

24 Wall Balls (20/14)

10 Suitcase Deadlift (50/35)

100ft Suitcase Carry
Scaled = Wall Ball (14/10), DB (35/20)

RX+ = Wall Ball (30/20), DB (70/50)

AT-HOME WOD

Single Arm KB Push Press (5 sets of 10 @ light)

Metcon (Time)

3 Rounds

12 Goblet Squats (50/35)

12 Jumping Squats

10 Suitcase Deadlift

100ft Suitcase carry


08Jul

07/09/2020

CrossFit ÆVITAS, CrossFit Round Lake – WOD

Metcon (Weight)

EMOM 12 minutes

M1: 1 Turkish Getup ea side

M2: 6 Split Squats ea side

Metcon (AMRAP – Rounds and Reps)

Teams of 2

AMRAP 12 minutes

8 Russian KB Swings (70/53)

32 Speed Steps

8 Hang Power Clean (95/65)
Scaled = Russian KB Swing (53/35), Hang Power Clean (45/35)

RX+ = Russian KB Swings (88/62), HPC (115/75)

AT-HOME WOD

Metcon (Time)

6 Rounds

8 Russian KB/DB Swings (70/53)

32 Speed Steps

4 DB/KB Power Cleans (R)

4 DB/KB Power Cleans (L)

Rest 1 minutes between Rounds


07Jul

07/08/2020

CrossFit ÆVITAS, CrossFit Round Lake – WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 7 minutes

100ft Sled Push (90/45)

10 Hand Release Push ups

Rest 2 minutes

AMRAP 7 minutes

12 Hang Power Snatch (75/55)

24 Air Squats

Rest 2 minutes

AMRAP 7 minutes

15/10 Cal Assault Bike

30 Sit ups
Scaled = Sled (45/empty), HPS (45/35), Cal Assault Bike (12/8)

RX+ = Sled (135/90), HPS (95/65), Cal Assault Bike (20/15)

AT-HOME WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 7 minutes

50ft Bear Crawl + Obj Drag

10 Hand Release Push ups

Rest 2 minutes

AMRAP 7 minutes

12 DB Hang Power Snatch (50/35)

24 Air Squats

Rest 2 minutes

AMRAP 7 minutes

100m Sprint

30 Sit ups


06Jul

07/07/2020

CrossFit ÆVITAS, CrossFit Round Lake – WOD

Metcon (Weight)

EMOM 4 minutes

6 Deadlift @very light

Rest 1 minute

EMOM 4 minutes

4 Deadlifts @light

Rest 1 minute

EMOM 4 minutes

2 Deadlifts @moderate

Metcon (AMRAP – Rounds and Reps)

3x AMRAP 3 minutes

20 Double Unders

8 Burpees

Rest 90 seconds
Scaled = 40 Single Unders or 10 Double Unders

RX+ = 10 Triple Unders

AT-HOME WOD

Metcon (No Measure)

EMOM 12 minutes

6 Good Mornings

20s Hollow Hold

Metcon (AMRAP – Rounds and Reps)

3x AMRAP 3 minutes

20 Double Unders

8 Burpees