18May

05/19/2020

CrossFit ÆVITAS, CrossFit Round Lake – WOD

Metcon (Time)

1200m Run

Rest 1 minute

6 Minutes To Complete…

3 Rounds

10 Sit-Thru

15 American KB Swings (53/35)

10 Push-ups

Rest 1 minute

1200m Run
Scaled =800m Run, Swings (35/20)

RX+ = 12 Sit thru, 18 Swings, 12 Hand release Push ups

Equipment Option = DB Swings (50/35) or Ruck Swing (Russian)


17May

05/18/2020

CrossFit ÆVITAS, CrossFit Round Lake – WOD

Bodyweight Filthy 50 (Time)

For Time:

50 Tuck Jumps

50 Push-ups

50 Air Squats

50 Handstand Push ups

50 Walking Lunge

50 Sit-ups

50s L-Sit

50 Burpees
Scaled = Pike Push-ups

RX+ = Strict HSPU


16May

05/17/2020

CrossFit ÆVITAS, CrossFit Round Lake – WOD

Metcon (Time)

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


15May

05/16/2020

CrossFit ÆVITAS, CrossFit Round Lake – WOD

Metcon (Time)

“Space Force PT Test”

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

-Double Unders

-Hollow Hold in Seconds
Scaled = 2x Single Unders, Deadbug Hold

RX+ = Unbroken Double Unders


14May

05/15/2020

CrossFit ÆVITAS, CrossFit Round Lake – WOD

Metcon (AMRAP – Reps)

8 Min Alternating Tabata

-DB/KB Sumo Deadlift High Pull

-Crab Toe Touch
Suggested

Min 1: Burpee +10m Shuttle

Min 2: 20s Headstand /Tripod (or any inversion)

Min 3: 30s Box Jumps + 30s Inchworm Hollow Hold

Metcon (Time)

4 Rounds

12 Sit Thru

12 Pike Push ups

12 Reverse Lunge w/ Weight Overhead (50/35)

60s High Plank
Scaled = Plank Shift & Reach, no weight on lunges

RX+ = Strict Handstand Push ups

Equipment = Weight of choice!