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!


13May

05/14/2020

CrossFit ÆVITAS, CrossFit Round Lake – WOD

Metcon (AMRAP – Reps)

“Choose your Own Adventure:

EMOM 30 minutes

M1: Your Choice of Cardio (Run, Bike, Row, Jump Rope, etc…)

M2: Gymnastics or Weightlifting Technique (Max 30 seconds)

M3:

-30s of Non-Monostructural (CrossFitty Movement)

-30s of Static Core Movement (Plank Variations, Hollow, Handstand Hold, L-Sit etc…)
Suggested:

Min 1: Burpee + 10m Shuttle

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

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