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WOD

CrossFit WOD, February 25, 2021

February 24, 2021 By

02/25/2021

Metcon (Weight)
EMOM 8 minutes
M1: 2 Weighted Ring Dips
4 Ring Dips

M2: 2 Weighted Strict Pull-ups
4 Strict Pull-ups

Metcon
Metcon (AMRAP – Reps)
AMRAP 12 minutes
4 Toes to Bar

2-4-6-8-10-8-6-4-2…
Handstand Push-up

Scaled = Hanging Knee Tucks, Box Handstand Push-ups
RX+ = 8 Toes to Bar, Deficit HSPU (2"/1")

02/24/2021

February 23, 2021 By Chad Southwick

Aevitas Guilderland, Aevitas Round Lake – CrossFit

View Public Whiteboard

Metcon (Time)

Every 75 seconds for 30 Rounds

Rnd1: 10 Wall Balls (20/14)

25 Double Unders

Rnd 2: 15/12 Calorie Row

Score: Slowest Time on Row
Scaled = Wall Balls (14/10, 50 Single Unders, 12/9 Cal Row

RX+ = 18/15 Cal Row

CrossFit WOD, February 24, 2021

February 23, 2021 By

02/24/2021

Metcon (Time)
Every 75 seconds for 30 Rounds
Rnd1: 10 Wall Balls (20/14)
25 Double Unders

Rnd 2: 15/12 Calorie Row

Score: Slowest Time on Row

Scaled = Wall Balls (14/10, 50 Single Unders, 12/9 Cal Row
RX+ = 18/15 Cal Row

02/23/2021

February 22, 2021 By Chad Southwick

Aevitas Guilderland, Aevitas Round Lake – CrossFit

View Public Whiteboard

Metcon (Weight)

EMOM 16 minutes

1 Power Clean

1 Clean

1 Jerk

Minutes 1-4: 50%

Minutes 5-8: 60%

Minutes 9-12: 70%

Minutes 13-16: +75%

Metcon

Metcon (Time)

“CRL Lift-off”

For Time:

50/35 Cal Bike

50 Thrusters (45/35)

25 Burpee Box Jump Overs (24/20)
Scaled = 35/20 Cal Bike, Burpee Box Jump Overs (20/12)

RX+ = No Change

CrossFit WOD, February 23, 2021

February 22, 2021 By

02/23/2021

Metcon (Weight)
EMOM 16 minutes
1 Power Clean
1 Clean
1 Jerk

Minutes 1-4: 50%
Minutes 5-8: 60%
Minutes 9-12: 70%
Minutes 13-16: +75%

Metcon
Metcon (Time)
"CRL Lift-off"

For Time:
50/35 Cal Bike
50 Thrusters (45/35)
25 Burpee Box Jump Overs (24/20)

Scaled = 35/20 Cal Bike, Burpee Box Jump Overs (20/12)
RX+ = No Change

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