Aevitas Fitness

Stronger Together

CROSSFIT WORKOUT OF THE DAY

  • CrossFit WOD, October 28, 2020
    10/28/2020
    Metcon (Weight)
    EMOM 10 minutes
    M1: 5 Deadlifts @70%
    M2: 5 HSPU
    Metcon (Time)
    Every 3 minutes for 5 Rounds
    15 UB Wall Balls (20/14)
    12 Sit ups
    9 Box Jump Overs (24/20)


    *Rest remainder of the time
    Scaled = Wall Ball (14/10), Ring Push ups
    RX+ = Wall Ball (30/20)
    AT-HOME WOD

    Metcon (Time)
    Every 3 minutes for 6 Rounds
    15 UB DB/KB Thrusters (50/35)
    12 Sit ups
    9 Box Jump Overs (24/20)


    *Rest remainder of the time
  • CrossFit WOD, October 27, 2020
    10/27/2020
    Snatch Grip Push Press (Weight)
    Every 90 seconds for 6 Rounds
    1 Snatch Push Press
    2 Snatch Balance

    @Moderate-heavy
    Metcon (AMRAP – Reps)
    Tabata
    Alt. DB Hang Snatch (50/35)
    Double Unders

    Rest 2 minutes

    Tabata
    Alt. DB Hang Snatch (50/35)
    Burpees
    Scaled = DB (35/20), Single Unders
    RX+ = DB (70/50), Triple Unders
    AT-HOME WOD

    Metcon (AMRAP – Reps)
    EMOM 10 minutes
    M1: 5 HSPU
    M2: 30s Hollow Hold

    Rest as needed then complete…

    Tabata
    Alt. DB Hang Snatch (50/35)
    Double Unders

    Rest 2 minutes

    Tabata
    Alt. DB Hang Snatch (50/35)
    Burpees
  • CrossFit WOD, October 26, 2020
    10/26/2020
    Front Squat (Weight)
    Every 75 seconds for 5 sets
    3 Front Squats

    *Build each set to a moderately heavy weight

    Rest 2 minutes

    3 sets of 5 @70%

    *Based off the heaviest set in part 1
    Metcon (AMRAP – Rounds and Reps)
    AMRAP 11 minutes
    5 T2B
    10 Pistols
    5 Power Cleans (135/95)
    Scaled = Knee Tucks, Skaters Pistols, PC (75/55)
    RX+ = Weighted Pistols (25/15) // use a bumper plate or KB (get as close to those numebrs as possible)
    AT-HOME WOD

    Metcon (AMRAP – Rounds and Reps)
    Every 75s For 6 Rounds
    3 Tempo Goblet Squats
    5 Goblet Squats

    *2 seconds down, fast up

    Rest as needed then complete…

    AMRAP 11 minutes
    5 T2B
    10 Pistols
    5 Power Cleans (135/95)
  • CrossFit WOD, October 24, 2020
    10/24/2020
    Deadlift (Weight)
    @0 minutes
    Establish a 1RM Deadlift
    Metcon (Time)
    @15 minutes
    Teams of 2
    10 Rounds
    12 Power Cleans (135/95)
    9 Front Squats
    6 Push Press
    Scaled = Barbell (95/65)
    RX+ = Barbell (155/105)
    AT-HOME WOD

    Metcon (Time)
    Teams of 2

    @0 minutes
    Accumulate as much time as possible in a…
    Handstand

    @10 minutes
    6 Rounds
    12 DB Power Cleans (50/35)
    9 Goblet Squats
    6 DB Push Press
  • CrossFit WOD, October 23, 2020
    10/23/2020
    Metcon (Time)
    4 Rounds
    30 Unbroken Wall Balls (20/14)
    10 HR Push ups
    50 Double Unders
    5 Strict Pull ups
    10 HR Push Ups
    50 Double Unders
    5 Strict Pull ups

    Rest 2 minutes between Rounds

    **Cap @35 minutes
    Score is total time minus rest.
    Scaled = 30 Wall Balls (14/10), 100 Single Unders, Ring Rows
    RX+ = 30 UB Wall Balls (30/20), 20 Triple Unders
    AT-HOME WOD

    Metcon (Time)
    4 Rounds
    30 DB/KB Swings (50/35)
    10 HR Push ups
    50 Double Unders
    6 Sit Thru
    10 HR Push Ups
    50 Double Unders
    6 Sit Thru
    Rest 2 minutes between Rounds

    **Cap @35 minutes
  • CrossFit WOD, October 22, 2020
    10/22/2020
    Metcon (Time)
    3 Rounds
    1000m Assault Bike
    200m Run
    Rest 3 minutes
    WOD

    Metcon (Time)
    In 5 minutes accumulate…
    Max Handstand Hold

    Then complete…

    Metcon (Time)
    3 Rounds
    15 KB Deadlifts (53/35)
    100m Farmer’s Carry
    10 Box Step Overs (20/12)
    Scaled = KBs (35/26)
    RX+ = KBs (62/44)
    AT-HOME WOD

    Metcon (Time)
    5 Rounds
    200m Run
    20 Single Arm KB/DB Deadlifts (53/35)
    100m Suitcase Carry
    10 Box Step Overs (24/20)
  • CrossFit WOD, October 21, 2020
    10/21/2020
    Metcon (Weight)
    EMOM 5 minutes
    5s Dip Hold @Very Heavy

    Rest 2 minutes

    Front Squats
    3 sets of 4 @60-70% of Dip Hold
    Metcon (AMRAP – Rounds and Reps)
    AMRAP 11 minutes
    3-6-9… Pull ups
    12 DB Shoulder to Overhead (50/35)
    8 Pistols
    Scaled = Jumping Pull ups, DB (35/20), Reverse Lunge
    RX+ = C2B Pull ups, DB (70/50)
    AT-HOME WOD

    Metcon (AMRAP – Rounds and Reps)
    EMOM 10 minutes
    M1: 45s Weighted Plank
    M2: 10 Jumping Lunges

    AMRAP 11 minutes
    3-6-9… Handstand Push ups
    12 DB Hang Clean & Jerks (50/35)
    8 Pistols
  • CrossFit WOD, October 20, 2020
    10/20/2020
    Overhead Squat (Weight)
    Every 75 seconds for 6 Rounds
    1 Snatch Balance
    2 Overhead Squats
    @Moderate
    Metcon (Time)
    21-15-9
    Power Snatch (95/65)
    Toes to Bar
    Scaled = Power Snatch (65/45), Knee Tucks
    RX+ = No Change
    AT-HOME WOD

    Metcon (Weight)
    Every 75s For 6 Rounds
    2 Tempo Goblet Squats
    6 Goblet Squats

    *3 seconds down, fast up

    Rest as needed then complete…
    Metcon (Time)
    30-20-10
    DB Power Snatch (50/35)
    Candle Stick
  • CrossFit WOD, October 19, 2020
    10/19/2020
    Metcon (Time)
    3 Rounds
    250m Row
    400m Run
    Rest 3 minutes
    Metcon (AMRAP – Rounds and Reps)
    3x AMRAP 3 minutes
    5 Handstand Push ups
    7 Burpee Box Jump Overs (24/20)
    11 American KB Swings (70/53)

    Rest 90 seconds between Rounds
    Scaled = Pike Push ups, BBJO (20/12), American KBS (53/35)
    RX+ = Strict HSPU
    AT-HOME WOD

    Metcon (AMRAP – Rounds and Reps)
    3 Rounds
    400m Run

    Rest 1:1 between 400s

    Rest as needed then complete…

    AMRAP 9 minutes
    5 Handstand Push ups
    7 Burpee Box Jump Overs (24/20)
    11 American KB Swings (70/53)
  • CrossFit WOD, October 17, 2020
    10/17/2020
    Metcon (AMRAP – Rounds and Reps)
    Teams of 2
    AMRAP 20 minutes
    12 Synchro DB Snatch (50/35)
    9 Synchro Hand Release Push ups
    6 Synchro Jumping Strict Pull ups
    100m DB Carry

    *Strict Pull up are not together
    **DB Carry is completed by only one partner each round, other partner rests.
    Scaled = DB (35/20), Ring Rows
    RX+ = DB (70/53), Strict C2B
    AT-HOME WOD

    Metcon (AMRAP – Rounds and Reps)
    AMRAP 20 minutes
    12 DB Snatch (50/35)
    9 Hand Release Push ups
    6 Pistols
    100m DB Carry
  • CrossFit WOD, October 16, 2020
    10/16/2020
    Kelly (Time)
    5 Rounds for time of:
    400m Run
    30 Box Jumps, 24” / 20”
    30 Wall-Ball Shots, 20# / 14#
    Scaled = 4 Rounds or 20 Box Jumps & 20 Wall Balls, Wall Balls (14/10), Box Jumps (20/12)
    RX+ = No Change
    AT-HOME WOD

    Metcon (Time)
    “Kelly”
    5 Rounds
    400m Run
    30 Box/Tuck Jumps (24/20)
    30 Single Arm DB Thruster (50/35)
  • CrossFit WOD, October 15, 2020
    10/15/2020
    Overhead Squat (Weight)
    EMOM 8 minutes
    2 Snatch Balance
    2 Overhead Squats

    @light to Moderate
    Metcon (Time)
    For Time:
    3 Rounds
    12 Overhead Squats (75/55)
    24 Double Unders

    Rest 2 minutes

    3 Rounds
    8 Squat Snatch (75/55)
    12 Sit ups
    16 Air Squats
    Scaled = OHS/Squat Snatch (45/35), 48 Single Unders
    RX+ = OHS/Squat Snatch (95/65), Triple Unders
    AT-HOME WOD

    Metcon (Time)
    For Time:
    3 Rounds
    12 DB Overhead Walking Lunge (50/35)
    24 Double Unders

    Rest 2 minutes

    3 Rounds
    8 DB Squat Snatch (50/35)
    12 Sit ups
    16 Air Squats
  • CrossFit WOD, October 14, 2020
    10/14/2020
    Metcon (Weight)
    Every 90s for 5 Rounds
    1 Halting Clean Pull
    2 Hang Clean Pulls
    1 Hang Power Clean

    @light to Moderate
    Metcon (Time)
    Every 4 minutes for 4 Rounds
    15 Burpee Over Bar
    12 Pull ups
    9 Power Cleans (115/75)

    *Rest Remainder for the 4 minutes.
    Scaled = Power Cleans (75/55), Jumping Pull ups
    RX+ = Power Cleans (135/95), 18 Pull ups
    AT-HOME WOD

    Metcon (Time)
    Every 4 minutes for 5 Rounds
    18 Burpee Over DB
    14 DB Power Cleans (50/35)
    10 Sit Thrus

    *Rest Remainder for the 4 minutes.
  • CrossFit WOD, October 13, 2020
    10/13/2020
    Front Squat (Weight)
    EMOM 5 minutes
    5s Front Rack Hold @Very Heavy

    Rest 2 minutes

    Front Squats
    3 sets of 6 @50% of Front Rack Hold
    Metcon (AMRAP – Reps)
    3x AMRAP 3 minutes
    25/20 Calorie Assault Bike
    Max Effort Toes to Bar

    Rest 3 minutes
    Scaled = 20/15 Cal AB, Hanging Knee Tucks
    RX+ = 30/25 Cal AB
    AT-HOME WOD

    Metcon (AMRAP – Reps)
    Tabata
    Weighted Plank
    Goblet squats

    Rest as needed then complete…

    3x AMRAP 3 minutes
    20 KB/DB Taters
    Max Effort Candle Sticks

    Rest 3 minutes
  • CrossFit WOD, October 12, 2020
    10/12/2020
    Metcon (Weight)
    EMOM 10 minutes
    M1: 3 Strict HSPU
    M2:3 Floor Press @moderate
    Metcon (AMRAP – Rounds and Reps)
    AMRAP 9 minutes
    12 Deadlifts (185/125)
    6 Ring Dips
    200m Run
    Scaled = Deadlifts (95/65), Ring Push ups
    RX+ = Deadlifts (225/155)
    AT-HOME WOD

    Metcon (AMRAP – Rounds and Reps)
    EMOM 10 minutes
    M1: 3 Strict HSPU
    M2: 6 DB Floor Press

    Rest as needed then complete…

    AMRAP 9 minutes
    12 DB Deadlifts (50/35)
    6 Ring Dips
    200m Run
  • CrossFit WOD, October 10, 2020
    10/10/2020
    Metcon (AMRAP – Reps)
    Every 75s Until Failure
    2 Squat Snatch (95/65)
    1-2-3… Pull ups
    Scaled = Squat Snatch (45/35), Jumping Pull ups
    RX+ = C2B Pull ups
    Metcon (Time)
    Teams of 2
    6 Rounds
    20/15 cal Bike
    40m Sled Push (135/90)
    Scaled = Sled (90/45)
    RX+ = Sled (180/135)
    AT-HOME WOD

    Metcon (Time)
    Teams of 2
    6 Rounds
    20/15 cal Bike
    40m Sled Push (135/90)
  • CrossFit WOD, October 9, 2020
    10/09/2020
    Turkish Get Up (Weight)
    10 minutes to Establish a…
    Heavy Turkish Get up
    Metcon (AMRAP – Rounds and Reps)
    AMRAP 20 minutes
    600m Run
    4 Turkish Get ups (53/35)
    10 Toes to Bar
    Scaled = Turkish Get up (26/18), Hanging Knee Tucks
    RX+ = Turkish Get up (70/53)
    AT-HOME WOD

    Metcon (AMRAP – Rounds and Reps)
    AMRAP 20 minutes
    600m Run
    4 Turkish Get ups (53/35)
    10 Toes to Bar
  • CrossFit WOD, October 8, 2020
    10/08/2020
    Front Squat (Weight)
    EMOM 5 minutes
    5s Front Rack Hold @Very Heavy

    Rest 2 minutes

    Front Squats
    3 sets of 6 @50% of Front Rack Hold
    Metcon (Time)
    Partition as needed:
    100 Wall balls (20/14)
    80 American KB Swings (70/53)
    60 Box Jumps (24/20)
    Scaled = Wall Balls (14/10), American KBS (53/35), Box Jumps (20/12)
    RX+ = No Change
    AT-HOME WOD

    Metcon (Time)
    “Partition as needed:
    100 Wall balls (20/14)
    80 American KB Swings (70/53)
    60 Box Jumps (24/20)
  • CrossFit WOD, October 7, 2020
    10/07/2020
    Metcon (Time)
    @0 minutes
    60/50 Cal Assault Bike/Row

    Metcon (AMRAP – Rounds and Reps)
    @8 minutes
    AMRAP
    8 Power Cleans (135/95)
    12 Burpees Over Bar

    @16 minutes
    Rest

    Metcon (Time)
    @18 minutes
    3 Rounds
    9 Push ups
    15 Weighted Sit ups
    21 Air Squats
    200m Plate Carry (45/35)
    Scaled = 40/30 Cal Assault Bike, Power Cleans (75/55), Sit ups, Plate Carry (25/15)
    RX+ = Overhead Plate Carry (45/35)
    AT-HOME WOD

    Metcon (Time)
    @0 minutes
    800m Run

    @8 minutes
    AMRAP
    8 Power Cleans (135/95)
    12 Burpees Over Bar

    @16 minutes
    Rest

    @18 minutes
    3 Rounds
    9 Push ups
    15 Weighted Sit ups
    21 Air Squats
    200m Plate Carry (45/35)
  • CrossFit WOD, October 6, 2020
    10/06/2020
    Deadlift (Weight)
    5-3-1-3-5
    Deadlift

    @Moderate – Heavy – Moderate

    *Minimum of 2 minutes rest between sets
    Metcon (Time)
    3 Rounds
    14 Pull ups
    18 DB Hang Clean & Jerks (50/35)
    22 DB Walking Lunge
    Scaled = Jumping Pull ups, DB Hang C&J (35/20)
    RX+ = C2B Pull ups
    AT-HOME WOD

    Metcon (Time)
    5 sets of…
    3 Single Leg DB Deadlift ea side
    45s Weighted Plank

    Rest as needed before completing…

    3 Rounds
    14 Sit Thrus
    18 DB Hang Clean & Jerks (50/35)
    22 DB Walking Lunge