Aevitas Fitness

Stronger Together

WOD

03/03/2021

By

Aevitas Guilderland, Aevitas Round Lake – CrossFit

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Metcon (Weight)

12 minutes to complete 5 sets of…

8 Back Rack Reverse Lunge @light

4 Handstand Push-ups

Metcon

Metcon (Time)

5-10-15-20-25

DB Snatch (50/35)

*15 Box Jump Overs (24/20) after ea round
Scaled = DB Snatch (35/20), Box Jump Overs (20/12)

RX+ = DB Snatch (70/50), Box Jump Overs (30/24)

CrossFit WOD, March 3, 2021

By

01/06/2021

90s Max Effort Burpees (AMRAP – Reps)

Metcon
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups

Scaled = Thrusters (35/25), Jumping Pull ups
RX+ = No Change

03/02/2021

By

Aevitas Guilderland, Aevitas Round Lake – CrossFit

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Metcon (Weight)

EMOM 8 minutes

1 Power Clean

1 Front Squat

1 Jerk

@light-moderate (50-60%)

Metcon

Metcon (Time)

For Time:

75 Double Unders

50 American KB Swings (53/35)

25 Toes to Bar

25 Power Cleans (115/75)

25 Toes to Bar

50 American KB Swings

75 Double Unders
Scaled = 150 Single Unders, AKBS (35/26), Power Cleans (65/45), Hanging Knee Tucks

RX+ = AKBS (70/53), Power Cleans (135/95)

CrossFit WOD, March 2, 2021

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01/05/2021

Metcon (Time)
In 20 minutes accomplish all of the following…

3 attempts at a…
Max Handstand Hold

Metcon (AMRAP – Reps)
At least 3 attempts at a…
Max set of Pull-ups
Metcon (AMRAP – Reps)
2 minutes to establish a…
Max set of Push-ups

Metcon
Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps)
8 Minute AMRAP + Bonus Time of:

25 Toes To Bar
50 Double Unders
Squat Cleans*

*Round 1 – 15 @ 135# / 85#
*Round 2 – 13 @ 185# / 115#
*Round 3 – 11 @ 225# / 145#
*Round 4 – 9 @ 275# / 175#
*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Scaled = Womens Bar (55, 75, 95, 115, 135), Mens Bar (95, 115, 135, 155, 185), 50 Single Unders, 25 Hanging Knee Raises
RX+ = No Change

03/01/2021

By

Aevitas Guilderland, Aevitas Round Lake – CrossFit

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Back Squat (1 Tempo + 4 Back Squats @ 50-60%)

Every 2 Minutes For 5 Sets

Tempo = 3s Negative

Metcon

Metcon (AMRAP – Reps)

Teams of 2

In 12 minutes, accumulate…

P1: Max Calorie Assault Bike

P2: AMRAP

3 Strict Pull-ups

6 Push-ups

9 Sit-ups

*Switch every 2 minutes
Scaled = Ring Rows/Scaled Pull-ups

RX+ = Strict C2B