Aevitas Fitness

Stronger Together

CROSSFIT WORKOUT OF THE DAY

  • CrossFit WOD, August 4, 2020

    08/04/2020 – Classes Canceled – At-home WOD
     

    8 sets:
    1 Turkish Get up ea side
    8 Single Arm DB/KB Swings ea side

    Rest 45 seconds between sets

    4 Rounds:
    12 KB/DB Strict Press (44/26)
    12 KB/DB Overhead Lunge
    200m Run

  • CrossFit WOD, August 3, 2020
    08/03/2020
    Weightlifting

    Deadlift (Weight)
    EMOM 6 minutes
    3 Deadlifts

    Rest 2 minutes

    3 sets of 5 @60%
    Metcon

    Metcon (Time)
    For time:
    30 Russian KB Swings (70/53)
    20 Push ups
    10 Box Jumps (30/24)
    60 Sit ups
    10 Box Jumps
    20 Push ups
    30 Russian KB Swings
    Scaled = RKBS (44/26), Box Jump (24/20)
    RX+ = RKBS (88/62), Box Jump (36/30)
    AT-HOME WOD

    Metcon (Weight)
    EMOM 10 Minutes
    5 Single Leg RDLs ea Leg
    Metcon (Time)
    For time:
    30 Russian KB/DB Swings @Heavy
    20 Push ups
    10 BroadJumps
    60 Sit ups
    10 Broad Jumps
    20 Push ups
    30 Russian KB/DB Swings
  • CrossFit WOD, August 1, 2020
    08/01/2020
    Metcon (Time)
    Teams of 2
    For Time:
    15 Unbroken Hang Power Clean (95/65) (ea partner)
    ———-
    5 Rounds
    10 Box Jump Overs (24/20)
    15 Deadlifts (135/95)
    20 Hand Release Push ups
    ———-
    10 Unbroken HPC (135/95)
    ———
    3 Rounds
    10 BJO
    15 Deadlifts (185/125)
    20 Hand Release Push ups
    ———
    5 Unbroken HPC (185/125)
    ———
    10 BJO
    15 Deadlifts
    20 Hand Release Push ups
    Scaled = HPC (45/35), (75/55), (105/75)
    RX+ = HPC (115/85), (155/105), (205/135)
    AT-HOME WOD

    Metcon (Time)
    For Time:
    15 Unbroken DB Hang Power Clean ea arm (50/35)
    ———-
    5 Rounds
    5 Broad Jumps
    10 Single Leg DB Deadlifts (50/35)
    15 Hand Release Push ups
    ———-
    10 Unbroken DB Hang Power Clean ea arm (50/35)
    ———
    3 Rounds
    5 Broad Jumps
    10 Single Leg DB Deadlifts (50/35)
    15 Hand Release Push ups
    ———
    5 Unbroken DB Hang Power Clean ea arm (50/35)
    ———
    5 Broad Jumps
    10 Single Leg DB Deadlifts (50/35)
    15 Hand Release Push ups
  • 08/01/2020

    CrossFit ÆVITAS, CrossFit Round Lake – CrossFit


    Metcon (Time)


    Teams of 2
    For Time:
    15 Unbroken Hang Power Clean (95/65) (ea partner)
    ———-
    5 Rounds
    10 Box Jump Overs (24/20)
    15 Deadlifts (135/95)
    20 Hand Release Push ups
    ———-
    10 Unbroken HPC (135/95)
    ———
    3 Rounds
    10 BJO
    15 Deadlifts (185/125)
    20 Hand Release Push ups
    ———
    5 Unbroken HPC (185/125)
    ———
    10 BJO
    15 Deadlifts
    20 Hand Release Push ups
    Scaled = HPC (45/35), (75/55), (105/75)
    RX+ = HPC (115/85), (155/105), (205/135)

    AT-HOME WOD

    Metcon (Time)


    For Time:
    15 Unbroken DB Hang Power Clean ea arm (50/35)
    ———-
    5 Rounds
    5 Broad Jumps
    10 Single Leg DB Deadlifts (50/35)
    15 Hand Release Push ups
    ———-
    10 Unbroken DB Hang Power Clean ea arm (50/35)
    ———
    3 Rounds
    5 Broad Jumps
    10 Single Leg DB Deadlifts (50/35)
    15 Hand Release Push ups
    ———
    5 Unbroken DB Hang Power Clean ea arm (50/35)
    ———
    5 Broad Jumps
    10 Single Leg DB Deadlifts (50/35)
    15 Hand Release Push ups
  • 07/31/2020

    CrossFit ÆVITAS, CrossFit Round Lake – CrossFit


    Weightlifting

    Push Press


    EMOM 6 minutes
    3 Push Press
    *Build each Round to a moderately heavy weight

    Rest 2 minutes

    Strict Press
    3 sets of 5 @60% of Heaviest set in EMOM

    Metcon

    Metcon (Time)


    30-20-10
    Front Rack Lunge (95/65)
    Toes to Bar
    Scaled = Front Rack Lunges (45/35), Knee Tucks
    RX+ = No Change

    AT-HOME WOD

    Metcon (Time)


    30-20-10
    DB/KB Front Rack Lunge (53/35)
    Candlesticks
  • CrossFit WOD, July 31, 2020
    07/31/2020
    Weightlifting

    Push Press (Weight)
    EMOM 6 minutes
    3 Push Press
    *Build each Round to a moderately heavy weight

    Rest 2 minutes

    Strict Press
    3 sets of 5 @60% of Heaviest set in EMOM
    Metcon

    Metcon (Time)
    30-20-10
    Front Rack Lunge (95/65)
    Toes to Bar
    Scaled = Front Rack Lunges (45/35), Knee Tucks
    RX+ = No Change
    AT-HOME WOD

    Metcon (Time)
    30-20-10
    DB/KB Front Rack Lunge (53/35)
    Candlesticks
  • 07/30/2020

    CrossFit ÆVITAS, CrossFit Round Lake – CrossFit


    Metcon (Time)


    For Time:
    800m Run
    70 Air Squats
    400m Run
    60 American KBS (53/35)
    200m Run
    50 Push ups
    100m Run
    40 Box Step Overs (53/35)
    100m Run
    Scaled = KB (35/26), Step overs (35/26)
    RX+ = Weight Vest

    AT-HOME WOD

    Metcon (Time)


    For Time:
    800m Run
    70 Air Squats
    400m Run
    60 American KB/DB Swings (53/35)
    200m Run
    50 Push ups
    100m Run
    40 Box Step Overs (53/35)
    100m Run
  • CrossFit WOD, July 30, 2020
    07/30/2020
    Metcon (Time)
    For Time:
    800m Run
    70 Air Squats
    400m Run
    60 American KBS (53/35)
    200m Run
    50 Push ups
    100m Run
    40 Box Step Overs (53/35)
    100m Run
    Scaled = KB (35/26), Step overs (35/26)
    RX+ = Weight Vest
    AT-HOME WOD

    Metcon (Time)
    For Time:
    800m Run
    70 Air Squats
    400m Run
    60 American KB/DB Swings (53/35)
    200m Run
    50 Push ups
    100m Run
    40 Box Step Overs (53/35)
    100m Run
  • 07/29/2020

    CrossFit ÆVITAS, CrossFit Round Lake – CrossFit


    Weightlifting

    Snatch


    Hang Power Snatch + Low Hang Squat Snatch
    8 sets 1+2 @light

    Metcon

    Metcon (AMRAP – Rounds and Reps)


    3x AMRAP 4 minutes
    7 Power Snatch (75/55)
    14 Wall Balls (20/14)

    Rest 90 seconds
    Scaled = Power Snatch (45/35), Wall Ball (10/6)
    RX+ = Wall Ball (30/20)

    AT-HOME WOD

    Metcon (AMRAP – Rounds and Reps)


    3x AMRAP 4 minutes
    7 Alt. DB Power Snatch (50/35)
    14 Goblet Squats (50/35)

    Rest 90 seconds
  • 07/28/2020

    CrossFit ÆVITAS, CrossFit Round Lake – CrossFit

    Weightlifting

    Back Squat

    Every 75 seconds for 5 sets 3 Back Squats *Build each Round to a moderately heavy weight Rest 2 minutes 3 sets of 5 @70% of Heaviest set in EMOM

    Metcon

    Metcon (Time)

    4 Rounds 4 C2B Pull ups 12 DB Hang Clean & Jerks (50/35) 24 Double Unders Scaled = Jumping C2B Pull ups, DB (35/20), 48 Single Unders RX+ = 3 BMU

    AT-HOME WOD

    Metcon (Time)

    4 Rounds 6 Sit Thrus 12 DB Hang Clean & Jerks (50/35) 24 Double Unders
  • 7/27/2020

    CrossFit ÆVITAS, CrossFit Round Lake – CrossFit


    Metcon (AMRAP – Reps)


    @0 minutes – Max Calorie Assault Bike
    @7 minutes – 800m Run
    @15 minutes – AMRAP
    5 Deadlifts (225/155)
    10 Burpee Over Bar
    15 Sit ups
    @22 minutes – 800m Run
    Scaled = Deadlifts (115/75)
    RX+ = Deadlifts (275/185)

    AT-HOME WOD

    Metcon (AMRAP – Reps)


    @0 minutes – Max Calorie Assault Bike
    @7 minutes – 800m Run
    @15 minutes – AMRAP
    5 DB Deadlifts ea side (50/35)
    10 Burpee Over Bar
    15 Sit ups
    @22 minutes – 800m Run
  • 07/26/2020

    CrossFit ÆVITAS, CrossFit Round Lake – WOD


    AT-HOME WOD

    Metcon (AMRAP – Rounds and Reps)


    AMRAP 20 minutes
    8 KB/DB Swings
    12 Sit ups
    18 Double Unders

    *EMOM
    5 Burpees

    -Workout starts with burpees
  • 07/25/2020

    CrossFit ÆVITAS, CrossFit Round Lake – WOD


    Metcon (Time)


    Team of 2
    For Time:
    5 Bar Muscle up
    100 Shoulder to Overhead (115/85)
    50 Weighted Box Step Over (50/35)
    100 HR Push Up
    50 Box Step Over
    100 Walking Lunge
    5 Bar Muscle up

    *Each time partners switch the partner one partner run 100m
    Scaled = 5 Jumping BMU/12 Pull ups, S2OH (75/55), Weighted Box Step Overs (35/20)

    AT-HOME WOD

    Metcon (Time)


    For Time:
    400m Run
    50 DB/KB Shoulder to Overhead (50/35)
    25 Weighted Box Step Over (50/35)
    50 HR Push Up
    25 Box Step Over
    50 Walking Lunge
    400m Run
  • 07/24/2020

    CrossFit ÆVITAS, CrossFit Round Lake – WOD


    Fran (Time)


    21-15-9 Thrusters, 95# / 65# Pull-ups

    Metcon (Weight)


    E2M x 4
    5 Split Squat ea leg
    20 Russian Twist
    20s Hollow Hold

    AT-HOME WOD

    Metcon (Time)


    “A home for Fran”
    21-15-9
    Single Arm DB Thruster (50/35)
    Sit Thrus

    Metcon (Weight)


    E2M x 4
    5 Split Squat ea leg
    20 Russian Twist
    20s Hollow Hold
  • 07/23/2020

    CrossFit ÆVITAS, CrossFit Round Lake – WOD


    Metcon (Time)


    5 Rounds
    400m Run
    12 Deadlifts (185/125)
    12 Burpee Over Bar
    12 American KB Swings (53/35)
    Scaled = Deadlifts (95/65), American KB Swings (35/20)
    RX+ = Deadlifts (225/155)

    AT-HOME WOD

    Metcon (Time)


    5 Rounds
    400m Run
    12 Suitcase Deadlifts ea side(50/35)
    12 Burpee Over Object
    12 American KB/DB Swings (53/35)
  • Crossfit WOD, July 22, 2020
    07/22/2020
    Weightlifting

    Metcon (Weight)
    EMOM 6 minutes
    3 Push Press
    *Build each Round to a moderately heavy weight

    Rest 2 minutes

    Strict Press
    3 sets of 5 @50% of Heaviest set in EMOM
    Metcon

    Metcon (AMRAP – Rounds and Reps)
    AMRAP 8 minutes
    16 DB Front Rack Lunge (50/35)
    16 Alt. DB Snatch
    Scaled = DB (35/20)
    RX+ = DB (70/50)
    AT-HOME WOD

    Goblet Squat (Tempo Goblet Squats 4 sets of 10 )
    Metcon (AMRAP – Rounds and Reps)
    AMRAP 8 Minutes
    16 DB/KB Front Rack Lunge (50/35)
    16 Alt DB/KB Snatch
  • 07/22/2020

    CrossFit ÆVITAS, CrossFit Round Lake – WOD


    Weightlifting

    Metcon (Weight)


    EMOM 6 minutes
    3 Push Press
    *Build each Round to a moderately heavy weight

    Rest 2 minutes

    Strict Press
    3 sets of 5 @50% of Heaviest set in EMOM

    Metcon

    Metcon (AMRAP – Rounds and Reps)


    AMRAP 8 minutes
    16 DB Front Rack Lunge (50/35)
    16 Alt. DB Snatch
    Scaled = DB (35/20)
    RX+ = DB (70/50)

    AT-HOME WOD

    Goblet Squat (Tempo Goblet Squats 4 sets of 10 )

    AMRAP: Metcon (AMRAP – Rounds and Reps)


    AMRAP 8 Minutes
    16 DB/KB Front Rack Lunge (50/35)
    16 Alt DB/KB Snatch
  • CrossFit WOD, July 21, 2020
    07/21/2020
    Weightlifting

    Metcon (Weight)
    EMOM 6 minutes
    3 Back Squats
    *Build each Round to a moderately heavy weight

    Rest 2 minutes

    3 sets of 5 @60% of Heaviest set in EMOM
    Metcon

    Metcon (AMRAP – Reps)
    EMOM As long as possible
    1-2-3…
    Abmat Sit ups
    Wall Ball (20/14)
    Scaled = Wall Ball (10/6)
    RX+ = Wall Ball (30/20)
    AT-HOME WOD

    Good Mornings (Dumbell Good Morning 4 sets of 8)
    Metcon (AMRAP – Reps)
    EMOM As long as possible
    1-2-3…
    Sit ups
    Goblet Squats
  • 07/21/2020

    CrossFit ÆVITAS, CrossFit Round Lake – WOD


    Weightlifting

    Metcon (Weight)


    EMOM 6 minutes
    3 Back Squats
    *Build each Round to a moderately heavy weight

    Rest 2 minutes

    3 sets of 5 @60% of Heaviest set in EMOM

    Metcon

    Metcon (AMRAP – Reps)


    EMOM As long as possible
    1-2-3…
    Abmat Sit ups
    Wall Ball (20/14)
    Scaled = Wall Ball (10/6)
    RX+ = Wall Ball (30/20)

    AT-HOME WOD

    Good Mornings (Dumbell Good Morning 4 sets of 8)

    Metcon (AMRAP – Reps)


    EMOM As long as possible
    1-2-3…
    Sit ups
    Goblet Squats
  • ViTaFIT WOD, July 21, 2020
    07/21/2020
    Metcon (AMRAP – Rounds and Reps)
    5MIN STATIONS (NO REST BETWEEN)

    STATION 1
    100 TORPEDO PULSE SQUATS (30/20)

    STATION 2
    27-21-15
    S2S TORPEDO PRESS (30/20)
    DEAD COCKROACH CRUNCH

    STATION 3
    30-20-10
    RING ROWS
    DEADHANG (SECONDS)

    STATION 4
    21-15-9
    ABMAT SIT-UPS
    SQUAT JUMPS

    STATION 5
    850/700M BIKE