Aevitas Fitness

Stronger Together

CROSSFIT WORKOUT OF THE DAY

  • 06/14/2021

    Announcements


    AEV vs. ALZ bingo challenge!! Purchase your card TODAY with a donation to the Alzheimer’s Association. All participants eligible for prizes!

    Aevitas Guilderland, Aevitas Round Lake – CrossFit


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    Snatch (20 Minutes To Establish A 1 Rep Max)

    Metcon (Calories)


    AMRAP 1 minute
    -Calories Assault Bike

    Rest 4 minutes

    Then, right into…

    Metcon (AMRAP – Rounds and Reps)


    AMRAP 6 minutes
    -8 KB Hang Snatch (53/35)
    -12 Burpees Over KB
    Scaled = KB Snatch (35/26)
    RX+ = KB Snatch (70/53)
  • 06/10/2021

    Announcements


    AEV vs. ALZ bingo challenge!! Purchase your card TODAY with a donation to the Alzheimer’s Association. All participants eligible for prizes!

    Aevitas Guilderland, Aevitas Round Lake – CrossFit


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    Clean and Jerk (1 Dip Clean + Split Jerk)


    Every 45s For 10 Sets
    @light (50-60%)

    Metcon (AMRAP – Reps)


    AMRAP 7 minutes
    Max Double Unders

    Every broken set of jump rope complete…
    12 Power Clean & Jerks (115/75)

    Rest 2 minutes

    Metcon (AMRAP – Reps)


    AMRAP 5 minutes
    Max Double Unders

    Every broken set of jump rope complete…
    9 Power Clean & Jerks (135/95)

    Rest 2 minutes

    Metcon (AMRAP – Reps)


    AMRAP 3 minutes
    Max Double Unders

    Every broken set of jump rope complete…
    6 Power Clean & Jerks (155/105)

    *3 strikes rule on the DU/SU
    Scaled = Max Single Unders, C&J (75/55)(95/65)(115/75)
    RX+ = C&J (135/95)(155/105)/(185/125)
  • 06/05/2021

    Announcements


    AEV vs. ALZ bingo challenge!! Purchase your card TODAY with a donation to the Alzheimer’s Association. All participants eligible for prizes!

    Aevitas Guilderland, Aevitas Round Lake – CrossFit


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    Metcon (Time)


    For Time w/Partner
    -400m Run
    -200 Wall Balls (20/14)
    -800m Run
    -40 Clean & Jerks (135/95)
    -1200m Run

    *Partners switch run every 200m
    Scaled = Wall Balls (14/10), C&J (75/55)
    RX+ = Wall Balls (30/20), C&J (155/105)
  • 06/04/2021

    Aevitas Guilderland, Aevitas Round Lake – CrossFit


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    Back Squat (3 Reps Every 30 seconds for 4 Sets )


    @light (50-60%)

    Rest 2 minutes

    Back Squat (2 Reps Every 30 seconds for 4 Sets )


    @moderate (70-80%

    Rest 2 minutes

    Back Squat (1 Reps Every 30 seconds for 4 Sets )


    @heavy (80-90%)

    Metcon (Time)


    EMOM 5 minutes
    -4 Box Jump Overs (24/20)
    -4 Handstand Push-ups

    Immediately into…

    For TIme:
    -30 Box Jump Overs
    -30 Handstand Push-ups

    Immediately into…

    For Time:
    -50ft Handstand Walk

    *Score is time at end of HS walk
    Scaled = BJOs (20/14), Pike Push-ups, 10 1/2 Box HSW (5 right, 5 left)
    RX+ = Strict HSPU, 100ft HSW
  • CrossFit WOD, June 4, 2021
    06/04/2021
    Back Squat (3 Reps Every 30 seconds for 4 Sets )
    @light (50-60%)

    Rest 2 minutes
    Back Squat (2 Reps Every 30 seconds for 4 Sets )
    @moderate (70-80%

    Rest 2 minutes
    Back Squat (1 Reps Every 30 seconds for 4 Sets )
    @heavy (80-90%)
    Metcon (Time)
    EMOM 5 minutes
    -4 Box Jump Overs (24/20)
    -4 Handstand Push-ups

    Immediately into…

    For TIme:
    -30 Box Jump Overs
    -30 Handstand Push-ups

    Immediately into…

    For Time:
    -50ft Handstand Walk

    *Score is time at end of HS walk
    Scaled = BJOs (20/14), Pike Push-ups, 10 1/2 Box HSW (5 right, 5 left)
    RX+ = Strict HSPU, 100ft HSW
  • 06/03/2021

    Aevitas Guilderland, Aevitas Round Lake – CrossFit


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    Metcon (Time)


    3 Rounds
    -750m Row
    -6 Turkish Get-ups @heavy

    Rest 90 seconds

    Metcon (AMRAP – Rounds and Reps)


    AMRAP 8 minutes
    -40 Double Unders
    -8 Thrusters (95/65)
    -5 Ring Dips
    Scaled = 60 Single Unders, Thrusters (65/45), Ring Push-ups
    RX+ = Weighted Ring Dips (20/10)
  • 6/02/2021

    Aevitas Guilderland, Aevitas Round Lake – CrossFit


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    Weightlifting

    Drop Snatch + Overhead Squat


    Every 75 seconds for 9 sets…
    2 Drop Snatch
    2 Overhead Squats

    Sets 1-3 = 50%
    Sets 4-6 = 55%
    Sets 7-9 = 60%

    Metcon

    Metcon (Time)


    “Go Fast”
    10 Rounds
    -3 TnG Power Snatch (115/80)
    -6 Burpees Over Bar
    -50m Sprint

    Rest 75 seconds between rounds
    Scaled = TnG Power Snatch (75/55)
    RX+ = TnG Power Snatch (135/95)
  • 06/01/2021

    Aevitas Guilderland, Aevitas Round Lake – CrossFit


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    Sumo Deadlift (Build To A Heavy Triple w/SN in 15 Min)


    SN=Slow Negative

    Metcon (AMRAP – Reps)


    Teams of 2
    AMRAP 5 minutes
    P1: 18 American KB Swings (53/35)
    18 Sit-up

    P2: Max Cal Assault Bike

    Rest 2 minutes

    AMRAP 5 minutes
    P2: 18 American KB Swings
    18 Sit-up

    P1: Max Cal Assault Bike

    *Score is total reps and Cal btw both partners
    Scaled = American KB Swings (35/26), 8/6 Cal Assault Bike
    RX+ = American KB Swings (70/53), 15/10 Cal Assault BIke
  • CrossFit WOD, May 31, 2021
    05/31/2021
    Murph (Time)
    For Time:
    1-Mile Run
    100 Pull-ups
    200 Push-ups
    300 Air Squats
    1-Mile Run
    If you have a 20# vest or body armor, wear it.
    In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
  • 05/31/2021

    Aevitas Guilderland, Aevitas Round Lake – CrossFit


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    Murph (Time)


    For Time:
    1-Mile Run
    100 Pull-ups
    200 Push-ups
    300 Air Squats
    1-Mile Run
    If you have a 20# vest or body armor, wear it.
    In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
    To learn more about Murph click here
  • SUNDAY FUNDAY

    Aevitas Guilderland, Aevitas Round Lake – CrossFit


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    Metcon (Time)


    Sunday Funday Whiteboard WOD!
  • CrossFit WOD, May 30, 2021
    SUNDAY FUNDAY
    Metcon (Time)
    Sunday Funday Whiteboard WOD!
  • CrossFit WOD, May 29, 2021
    05/29/2021
    Metcon (Time)
    Teams of 2

    2 Rounds
    -400m Sled Pull (90/50)
    -60 Plate Ground to Overhead (45/25)
    -60 Burpees
    Scaled = Sled Pull (50/30), Plate G2OH (25/15)
    RX+ = Sled Pull (110/70), Plate G2OH (55/35)
  • 05/29/2021

    Aevitas Guilderland, Aevitas Round Lake – CrossFit


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    Metcon (Time)


    Teams of 2

    2 Rounds
    -400m Sled Pull (90/50)
    -60 Plate Ground to Overhead (45/25)
    -60 Burpees
    Scaled = Sled Pull (50/30), Plate G2OH (25/15)
    RX+ = Sled Pull (110/70), Plate G2OH (55/35)
  • 05/28/2021

    Aevitas Guilderland, Aevitas Round Lake – CrossFit


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    Metcon (Time)


    5 rounds
    -8/6 Cal Ski Erg
    -10 DB Bench Press (50/35)

    Rest 75 seconds between Rounds

    Metcon (AMRAP – Rounds and Reps)


    AMRAP 12 minutes
    -72 Speed Steps
    -6 Weighted Box Step Overs (20/14)
    -12 Russian KB Swings (70/53)
    Scaled = Russian KB Swings (53/35)
    RX+ = Russian KB Swings (88/62)
  • CrossFit WOD, May 28, 2021
    05/28/2021
    Metcon (Time)
    5 rounds
    -8/6 Cal Ski Erg
    -10 DB Bench Press (50/35)

    Rest 75 seconds between Rounds
    Metcon (AMRAP – Rounds and Reps)
    AMRAP 12 minutes
    -72 Speed Steps
    -6 Weighted Box Step Overs (20/14)
    -12 Russian KB Swings (70/53)
    Scaled = Russian KB Swings (53/35)
    RX+ = Russian KB Swings (88/62)
  • 05/27/2021

    Aevitas Guilderland, Aevitas Round Lake – CrossFit


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    Metcon (5 Rounds for time)


    5 sets of…
    -250m Row

    Rest 75 seconds between sets

    Metcon (Weight)


    EMOM 12 minutes
    -4 Burpee Pull-ups
    -8 Single Arm Overhead Squats (50/35)
    Scaled = 2 Burpee Pull-ups, Goblet Squat/Front Squat
    RX+ = 2 Ring Muscle Up, Single Arm OHS (70/50)
  • CrossFit WOD, May 27, 2021
    05/27/2021
    Metcon (5 Rounds for reps)
    5 sets of…
    -250m Row

    Rest 75 seconds between sets
    Metcon (Weight)
    EMOM 12 minutes
    -4 Burpee Pull-ups
    -8 Single Arm Overhead Squats (50/35)
    Scaled = 2 Burpee Pull-ups, Goblet Squat/Front Squat
    RX+ = 2 Ring Muscle Up, Single Arm OHS (70/50)
  • 05/26/2021

    Aevitas Guilderland, Aevitas Round Lake – CrossFit


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    Metcon (Time)


    5 Rounds
    -400m Run
    -10 Pull-ups
    -20 Push-ups
    -30 Air Squats
    Scaled = Jumping Pull-ups
    RX+ = Weight Vest
  • CrossFit WOD, May 26, 2021
    05/26/2021
    Metcon (Time)
    5 Rounds
    -400m Run
    -10 Pull-ups
    -20 Push-ups
    -30 Air Squats
    Scaled = Jumping Pull-ups
    RX+ = Weight Vest