22Feb

02/23/2020

CrossFit ÆVITAS – WOD

Metcon

Metcon (Time)

Sunday Funday Whiteboard WOD


22Feb

Triple Double

CrossFit Round Lake – Core & Cardio

Metcon (AMRAP – Reps)

AMRAP 8

10 Cal Bike

20 Situps

30 Air Squats

Max Double-Unders in 2 Minutes

AMRAP 8

20 Cal Bike

20 Situps

20 Air Squats

Max Double-Unders in 2 Minutes

AMRAP 8

30 Cal Bike

20 Situps

10 Air Squats

Max Double-Unders in 2 Minutes
Score = Total Double-Unders

SCALED = 7/14/21 Rep Scheme

RX+ = Move Faster


22Feb

“Zeus”

CrossFit Round Lake – WOD

Metcon (Time)

3 Rounds For Time

30 Wallballs (20/14)

30 Sumo Deadlift High Pulls (75/55)

30 Box Jumps (20″)

30 Push Presses (75/55)

30 Calorie Row

30 Push-Ups

10 Back Squats (Bodyweight)
SCALED = Wallballs (14/10), SDHP (45/35), Push Press (45/35), Box Pushups, Back Squats (75% BW)

RX+ = Go Faster


21Feb

02/22/2020

CrossFit ÆVITAS, CrossFit Round Lake – WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

Rumble Event 2 – Synch & Snatch

Teams Of 4 (MM/FF)

AMRAP 20 minutes

8 Synchro Knee Tucks w/ Medball (20/14)

10 Synchro Burpee Box Jump Overs (24/20)

12 Synchro KB Snatch (53/35)
Scaled = Knee Tucks, BBOJ (20/12), KB Snatch (35/26)

RX+ = Synchro T2B

Beast Work

Metcon (Weight)

8 Sets of…

3 Drop Snatch

2 Tall Snatch


20Feb

02/21/2020

CrossFit ÆVITAS, CrossFit Round Lake – WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

3 Rounds

AMRAP 4 minutes

5 Pull ups

10 Push ups

15 Air Squats

Rest 1 minute

EMOM 4 minutes

1 Clean & Jerk

*Build to a Heavy Single C&J
Scaled = Ring Rows

RX+ = No Change

Beast Work

Metcon (Time)

4 Sets of…

250m Ski Erg

8 DB Bench @moderate

45s Plank Hold