28Jul

07/29/2019

Announcements

Reminder: SOS WOD is THIS SATURDAY (Aug 3) @ 9:00AM! $20 suggested donation – all donations go to the cause! NOTE: you may also donate if you won’t be here – use the sheet on the front desk

CrossFit ÆVITAS – WOD

Nutrition (AMRAP – Reps)

Eat a green vegetable for breakfast tomorrow.

Back Squat (5RM)

Back Squat (3 Sets Of 5 @ 90% Of 5RM)

Metcon (Time)

Buy in: Cal Bike/Row (28/20)

3 Rounds

-11 Power Cleans (155/105)

-18 Push ups

Buy out: Cal Bike/Row (28/20)
Scaled = Lighter Barbell

RX+ = Cal (35/28), (185/125), Hand Release Pushups

Beast Work

Metcon (Time)

4 Rounds

10 Weighted Coassack Squat @moderate

10 GHD Situps


28Jul

07/29/2019

Announcements

Reminder: SOS WOD is THIS SATURDAY (Aug 3) @ 9:00AM! $20 suggested donation – all donations go to the cause! NOTE: you may also donate if you won’t be here – use the sheet on the front desk

CrossFit ÆVITAS – ViTaFIT

View Public Whiteboard

Nutrition (AMRAP – Reps)

Drink 1 glass of water first thing when you wake up

Metcon (AMRAP – Reps)

5M AMRAP

12 CRAB TOE TOUCH

8 TEMPO AIR SQUATS (2 SEC NEGATIVE)

4 D-O-I-U

100M RUN

Metcon (AMRAP – Reps)

12M STATIONS

REST 3M B/W STATIONS

STATION 1

3 ROUNDS

40 CRAB TOE TOUCH

20 TORPEDO RUSSIAN TWISTS + PRESS (30/20)

10 D-O-I-U OVER TORPEDO

DIRECTLY INTO:

AMRAP: SHUTTLE RUN (LAPS)

STATION 2

4 ROUNDS FOR TIME:

21 SLAMBALLS (30/20)

15 SB BEAR HUG SQUATS

9 SLAMBALL OVER THE SHOULDER

(RX+ 50/30)


26Jul

07/27/2019

MetCon: Teams of 2:
For Time
– 20 American Kettlebell Swings (53/35)
– 50 Box Jump Overs
– 40 American KB Swings
– 50 Cal Row
– 60 American KB Swings
– 50 Cal Assault Bike
– 80 American KB Swings
– 50 Box Jump Overs
– 100 American KB Swings

Scaled: (35/26)
RX+: (70/53)

 

Beast Work: 4 Rounds
5 KB Windmill each side
10 Hip Extensions


25Jul

07/26/2019

Strength: Pausing Deadlift

5 sets of 5 @light/moderate weight

*Pause for 3 seconds at the knee of the first 2 reps

 

Conditioning: 800m Run
10-20-30
– Thruster (75/55)
– Lateral Burpee Over Bar
400m Run

Scaled: 400m Run, (45/35)
RX+: (105/70)

 

Beast Work: Snatch Balance

5 Sets of 3 @ Light to Moderate

Fast Under!
*Slight build across sets


24Jul

07/25/2019

CrossFit ÆVITAS – WOD

View Public Whiteboard

Nutrition (AMRAP – Reps)

Rest Day Reading: https://therealfoodrds.com/10-30-minute-weeknight-dinners/

Metcon (AMRAP – Reps)

EMOM 24 minutes

Minute 1: Calorie Bike

Minute 2: Plank

Minute 3: Calorie Row

Minute 4: Abmat Situp

Beast Work

Metcon (Time)

4 Rounds

10 KB Deadlift @heavy

50m Farmer’s Carry @heavy