16Feb

2/17/2019

CrossFit ÆVITAS, CrossFit Round Lake – WOD

Snatch (3 X 3 Min EMOM Waves)

EMOM X 3

-3 Snatches (70%, 75%, 80%)

Rest 1 minute

EMOM X 3

2 Snatches (75%, 80%, 85%)

Rest 1 minute

EMOM X 3

1 Snatches (80%, 85%, 90%)

Metcon (AMRAP – Rounds and Reps)

AMRAP 7 Min

10 Sit-Ups

8 Box Jumps (30/24)

6 Pistols
Scaled = Box Jumps (20/12), Box Pistols, Fr Lunge (65/55)

RX+ = Box Jumps (36/30), Fr Lunge (135/95)

Metcon (Time)

Then complete…

30 Front Rack Reverse Lunge (115/80)

Beast Work

Metcon (Time)

For Time

-60ft Sled Push @ Moderate

-800m Air Runner

-60ft Sled Push @ Moderate


15Feb

02/16/2020

CrossFit ÆVITAS, CrossFit Round Lake – WOD

Metcon

Metcon (Time)

Sunday Funday Whiteboard WOD


15Feb

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


14Feb

02/15/2020

CrossFit ÆVITAS, CrossFit Round Lake – WOD

Metcon

Metcon (Time)

Teams of 3

Each Partner completes…

For Time:

30 Russian Swing (70/53)

20 Pull ups

10 Burpees over KB

*Both “”resting”” Partners are in a Handstand or Plank

Then each Partner completes….

For Time:

30 DB Deadlifts (50/35)

20 Handstand Push ups

10 Burpees over DB

*Both “”resting”” partners are hanging from a bar.

Then, each partner completes…

For time:

30 Sandbag Squats (75/50)

20 Sandbag Over Shoulders

10 Burpees over SB

*Each Resting Partner must hold the DB/KB in one hand.
Scaled = KB (53/35), Jumping Pull ups, DB (35/20), Pike Push ups, SB (100/75)

RX+ = C2B Pull ups, DB (70/50), SB (125/100)

Beast Work

Metcon (Weight)

5 sets of…

3 Sotts Press

*Front rack is ideal, but behind the neck is acceptable


13Feb

02/14/2020

CrossFit ÆVITAS, CrossFit Round Lake – WOD

Metcon

Metcon (Weight)

Halting Clean Deadlift + Low Hang Clean + Jerk

2 sets of 2+1+1 @65%

2 Sets of 2+1+1 @75%

2 sets of 1+1+1 @80%

Metcon

Metcon (Time)

EMOM for as long as possible…

3 Power Cleans (185/135)

3 Front Squats

3 Jerks
Scaled = Barbell (75/55)

RX+ = Barbell (205/145)

Beast Work

Metcon (Time)

3 sets of…

20 Sit ups

60ft Quadruped Crawl

10s L- Hang

Rest as needed