07Dec

12/08/2019

CrossFit ÆVITAS – WOD

Metcon

Metcon (Time)

Sunday Funday Whiteboard WOD


06Dec

12/07/2019

CrossFit ÆVITAS – WOD

Metcon

Metcon (Distance)

“Teams of 2

In 30 minutes Complete…

Farmer’s Carry for Distance (50/35)

Every 3 minutes one partner completes…

1 Rope Climbs

12 Burpees

20 Situps

Beast Work

Metcon (Weight)

Bench Press

5 @65%

5 @75%

5+ @85%


05Dec

12/06/2019

CrossFit ÆVITAS – WOD

Metcon

Death By 10m (AMRAP – Rounds)

10m on 1st Min

20m on 2nd Min

30m on 3rd Min,

etc…

Score is last completed round.

Metcon (Time)

As soon as you cap out, complete…

2 Rounds

33 Thrusters (75/55)

33 Lateral Burpees over Bar

3 Bar Muscle ups
Scaled = Thrusters (empty),

RX+ = Thruster (95/65)

Beast Work

Metcon (AMRAP – Reps)

“Tabata

GHD Sit ups”


04Dec

12/05/2019

CrossFit ÆVITAS – WOD

Metcon

Metcon (Distance)

EMOM 10 minutes

Odd: 8 Single Arm Russian Swing (R)

8 Single Arm Russian Swing (L)

Even: 40 second Handstand Walk for distance

Metcon

Metcon (Time)

4 Rounds

5 Hamstring Curls on Wall Ball

5 Arnold Press

25m Sled Push @moderate
Scaled = Bear Crawl or Shoulder Taps

RX+ = none

Beast Work

Metcon (Time)

For time:

5000m Row


03Dec

12/04/2019

CrossFit ÆVITAS – WOD

Weightlifting

Back Squat (5 sets of 3 @ light to moderate )

Tempo Pausing Back squat

*Tempo 3 down, 2 second Pause, Fast up

Metcon

Metcon (Time)

3 Rounds

75 Double Unders

16 Toes to Bar
Scaled = 125 Single Unders, Knee Tucks

Rx+ = Weight Vest

Beast Work

Sumo Deadlift (4 Sets Of 2 @ Heavy)