12May

05/13/2020

CrossFit ÆVITAS, CrossFit Round Lake – WOD

Metcon (Weight)

Every 90s for 6 Rounds

-8 1 1/4 Goblet Squats

-3 Broad Jumps

Metcon (2 Rounds for reps)

2 x AMRAP 6 Min

14 Single Arm DB Hang Squat Cleans (50/35)

14 Burpees

Rest 2 min btw AMRAPs
Scaled = DB/KB (35/20), 8 Burpees

RX+ = Weight Vest It!

Equipment = DB/QB or BB@Scaled(45/35), RX(95/65), RX+(115/75)


11May

05/12/2020

CrossFit ÆVITAS, CrossFit Round Lake – WOD

Metcon (AMRAP – Reps)

Death By…

American KB Swings + Double Unders

Min 1 = 1 American KB Swing + 2 DU

Min 2 = 2 KB Swing + 4 DU

Min 3 = 3 KB Swing + 6 DU

*KB weight (53/35)

*Pattern continues until you can no longer complete both movements in a minute.
Scaled = Russian Swings, 2x Single Unders

RX+ = KB (70/53), 1, 2, 3 Triple Unders

Equipment = KB/DB and Jump Rope

Metcon (Time)

Finisher

5 Sets of…

8ea Single Arm Arnold Press

12 Heel Touches


10May

05/11/2020

CrossFit ÆVITAS, CrossFit Round Lake – WOD

Maupin (Time)

4 Rounds for time of:

800m Run

49 push-ups

49 sit-ups

49 air squats
In honor of U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004
To learn more about Maupin click here
Scaled = 4 Rounds // 400m Run, 29 Push ups, 39 Sit ups, 49 Ait Squats


09May

05/10/2020

CrossFit ÆVITAS, CrossFit Round Lake – WOD

Metcon (Time)

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


08May

05/09/2020

CrossFit ÆVITAS, CrossFit Round Lake – WOD

Metcon (Time)

Teams of 2 For Time

-200 DB or KB Thrusters (50/35)

-Max Speed Steps
Scaled = 150 Thrusters (35/20)

RX+ = Weight Vest

Equipment = DB/KB or Barbell (95/65)