21Aug

08/22/2019

Metcon (28 Rounds for reps)

EMOM 14 minutes

Odd: 12 Calorie Row

Even: 12 Burpees

Rest 2 minutes

EMOM 14 minutes

Odd: 12 Calorie Assault Bike

Even: 12 Burpees
Scaled = 8 Calories, 8 Burpees

RX+ = 15 Calories, 15 Burpees

Beast Work

Metcon (Time)

4 Rounds

2 Turkish Get Ups

100m Backwards Sled Pull @heavy


20Aug

08/21/2019

Weightlifting

Split Jerk (Power Jerk + Split Jerk 3 sets of 2+1 every 30s)

3 sets of 2+1 every 30s

@60%

Rest 90 seconds

Split Jerk (Power Jerk + Split Jerk 3 Sets of 1+1 Every 30s)

@70%

Rest 90 seconds

Split Jerk (8 sets of 1 every 30s)

Build each set

Metcon

Metcon (12 Rounds for reps)

EMOM 12 minutes

– 6 Pistols

– 25 Double Unders
Scaled = Box Pistols, 35 Single Unders

RX+ = 35 Double Unders

Beast Work

Seated Box Jump (Distance)

3RM Seated Box Jump

*Build to for height


19Aug

08/20/2019

Toes-To-Bar (Every 30s Alternating w/Partner)

0:00-3:00

-8 Banded Beat Swings

3:00-6:00

-4 Partner Target w/Banded Rebound

6:00-10:00

-4-8 Unbroken Toes-To-Bar

Metcon (Time)

For Time:

– 1000m Row

– 20 Toes to Bar

– 30 Box Jump Overs (24/20)

– 1000m BIke

– 20 Toes to Bar

– 30 Box Jump Overs

– 1000m Run
Scaled = Knee Tucks, Box Step-Ups

RX+ =30 T2B, Box Jumps (30/24)

Beast Work

Metcon (Time)

4 Rounds

10 Seated DB Press

20 Abmat Situps


18Aug

08/19/2019

Back Squat (5RM)

Back Squat (3 sets of 5 @90% of 5RM)

Metcon

Bergeron Beep Test (AMRAP – Rounds)

EMOM As Long As Possible:

-7 Thrusters (75/55)

-7 Pull-Ups

-7 Burpees
Scaled = Thruster (empty Bar), 5 Jumping Pull ups, 3 Burpees

RX+ = 7 Reps of each movement

Beast Work

Jumping Back Squat (5 sets of 3 @30%)

*% based off Back Squat


17Aug

08/18/2019

CrossFit ÆVITAS – WOD

View Public Whiteboard

Metcon (Time)

Sunday Funday – Whiteboard WOD!