23May

05/24/2020

CrossFit ÆVITAS, CrossFit Round Lake – WOD

Metcon (Time)

Sunday Whiteboard! – Tune in to Zoom @ 8AM to find out!


22May

05/23/2020

CrossFit ÆVITAS, CrossFit Round Lake – WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 minutes

5 Single Arm Devil’s Press (50/35)

10 Weighted Box Step Overs

15 Box Jump Overs

*All 5 reps on 1 arm. Alternate arms each round.
Scaled = Devil’s Press (35/20), Unweighted Step Overs

RX+ = Double Double Devil’s Press

Equipment = Double Dumbbell Devil’s Press

Metcon (AMRAP – Rounds)

20 Rounds

2 Strict Dips

2 Bent Over Rows (R)

2 Bent Over Rows (L)


21May

05/22/2020

CrossFit ÆVITAS, CrossFit Round Lake – WOD

Metcon (Time)

15-12-9-6

Single arm Cluster (R)(50/35)

Single Arm Cluster (L)

400m Run
Scaled = 12-9-6-3 Clusters, 400m Run

RX+ = 18-15-12-9-6 Clusters

Equipment = DB/KB

Metcon (Time)

10-9-8…3-2-1

Sumo Stance Good Morning @light

Pike Leg Lifts


20May

05/21/2020

CrossFit ÆVITAS, CrossFit Round Lake – WOD

Metcon (AMRAP – Reps)

8 Min Alternating Tabata

-Plank to Push up

-Walking Lunge

Metcon (5 Rounds for reps)

5 Rounds (50/10)

Min 1 – Burpees

Min 2 – Pistols

Min 3 – Handstand Shoulder Taps

Min 4 – Single Arm DB Push Press (50/35)
Scaled = Split Squat, Plank Shoulder Taps

RX+ = Handstand Hip Taps

Equipment = DB/KB/Ruck


19May

05/20/2020

CrossFit ÆVITAS, CrossFit Round Lake – WOD

Metcon (Time)

Every 90 seconds for 6 Rounds

-8 1 1/4 Goblet Squats

-20s Hollow Hold

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 minutes

10 Single Arm DB Squat Cleans (50/35)

10 Box Jumps/Broad Jumps
Scaled = DB/KB(35/20)

RX+ = Move Faster!

Equipment Option = Barbell Squat Cleans (95/65)