SUNDAY FUNDAY
Metcon (Time)
Sunday Funday Whiteboard WOD!
WOD
ViTaFIT WOD, November 28, 2021
11/28/2021
Warm-up
Metcon (AMRAP – Rounds and Reps)
5 MIN AMRAP STATIONS
STATION 1
100M ROW
AGILITY LADDER (2 LADDER LENGTHS)
*INCREASE ROW DISTANCE BY 100M EACH ROUND
REST 90sec
STATION 2
10 BURPEE BOX JUMP OVERS (24/20)
20 WINDMILL SIT-UPS
REST 90sec
STATION 3
30M PLATE WALK + OHD PRESS (45/25)
15 FLOOR PRESS IN GLUTE BRIDGE
15 BENTOVER ROWS
REST 90sec
STATION 4
12 CAL SKI
12 DB/TORP S/A BICEP CURLS – EACH SIDE (30/20)
11/27/2021
Aevitas Guilderland, Aevitas Round Lake – ViTaFIT
Warm-up
4 MIN AMRAP
4 BURPEES
4 BOOTSTRAPPERS
4 INCH WORMS
10 TOY SOLDIERS – EACH SIDE
Metcon (AMRAP – Reps)
FIGHT GONE BAD STYLE
3 ROUNDS
M1: ROW
M2: DB PUSH PRESS (50/35)
M3: BOX JUMPS (24/20)
M4: PISTOLS ->LUNGES
M5: KB SDLHP (53/35)
M6: REST
11/27/2021
Aevitas Guilderland, Aevitas Round Lake – CrossFit
Metcon (3 Rounds for reps)
Fight Gone Bad Style
3 Rounds
Min 1: Row For Calories
Min 2: DB Push Press (50/35)
Min 3: Box Jumps (24/20)
Min 4: Pistols
Min 5: KB SDLHP (53/35)
Min 6: Rest
*Score is total reps for each of the 3 rounds
Scaled: DB (35/30), Box (20/12), Lunges, KB (35/26)
Rx+: DB (70/50), KB (62/44)
CrossFit WOD, November 27, 2021
11/27/2021
Metcon (AMRAP – Reps)
Fight Gone Bad Style
3 Rounds
Min 1: Row
Min 2: DB Push Press (50/35)
Min 3: Box Jumps (24/20)
Min 4: Pistols->Lunges
Min 5: KB SDLHP (53/35)
Min 6: Rest
2 BURPEES
10 WINDMILL SIT-UPS
20s ELBOW PLANK
30 HIGH KNEES
1 AGILITY LADDER DRILL