CROSSFIT WORKOUT OF THE DAY

• 05/12/2021

  Aevitas Guilderland, Aevitas Round Lake – CrossFit

  
  

  View Public Whiteboard

  Metcon (Time)

  
  For Time:
  3-6-9-12-15
  -Front Squat
  
  Following a set of front sets complete…
  
  -400m Run
  -15 Pull-ups
  -15 Burpee Box Jump Over (24/20)
  
  Rnd 1 = FS (225/165)
  Rnd 2 = FS (205/145)
  Rnd 3 = FS (185/125)
  Rnd 4 = FS (155/105)
  Rnd 5 = FS (135/85)
  Scaled = FS (55,75,95,115/35,55,75,95), Jumping Pull-ups, 10 Burpee Box Jump Over (20/14)
  RX+ = Weight Vest
• CrossFit WOD, May 12, 2021
  05/12/2021

  
  

  
  

  Metcon (Time)

  For Time:
  3-6-9-12-15
  -Front Squat
  
  Following a set of front sets complete…
  
  -400m Run
  -15 Pull-ups
  -15 Burpee Box Jump Over (24/20)
  
  Rnd 1 = FS (225/165)
  Rnd 2 = FS (205/145)
  Rnd 3 = FS (185/125)
  Rnd 4 = FS (155/105)
  Rnd 5 = FS (135/85)
  

  Scaled = FS (55,75,95,115/35,55,75,95), Jumping Pull-ups, 10 Burpee Box Jump Over (20/14)
  RX+ = Weight Vest
• 05/11/2021

  Aevitas Guilderland, Aevitas Round Lake – CrossFit

  
  

  View Public Whiteboard

  Deadlift (2 “Library” Deadlifts @ 60%)

  
  8 Min EMOM

  Metcon (10 Rounds for time)

  
  Every 75s for 5 Rounds
  -8/6 Cal Ski Erg
  -5 Unbroken Push-ups
  -10 American KB Swings (53/35)
  
  Rest 2.5 minutes
  
  Every 75s for 5 Rounds
  -8/6 Cal Assault Bike
  -5 Unbroken Push-ups
  -10 American KB Swings (53/35)
  Scaled = Cals (6/4), AKBS (35/26)
  RX+ = Cals (10/8), AKBS (62/44)
• CrossFit WOD, May 11, 2021
  05/11/2021

  
  

  
  

  Deadlift (2 “Library” Deadlifts @ 60%)

  8 Min EMOM

  Metcon (10 Rounds for reps)

  Every 75s for 5 Rounds
  -8/6 Cal Ski Erg
  -5 Unbroken Push-ups
  -10 American KB Swings (53/35)
  
  Rest 2.5 minutes
  
  Every 75s for 5 Rounds
  -8/6 Cal Assault Bike
  -5 Unbroken Push-ups
  -10 American KB Swings (53/35)
  

  Scaled = Cals (6/4), AKBS (35/26)
  RX+ = Cals (10/8), AKBS (62/44)
• 05/10/2021

  Aevitas Guilderland, Aevitas Round Lake – CrossFit

  
  

  View Public Whiteboard

  Overhead Squat (2 Snatch Grip Push Press + 2 Overhead Squats)

  
  Every 90s
  3 Sets Of 2+2 @ 50%
  3 Sets Of 2+2 @ 55%
  3 Sets Of 2+2 @ 60%
  
  *Based on 3RM OHS or 1RM Snatch

  Metcon (AMRAP – Rounds and Reps)

  
  AMRAP 7 minutes
  -3 Power Snatch (135/95)
  -6 Toes to Bar
  -9 Wall Balls (20/14)
  Scaled = Power Snatch (75/55), Hanging Knee Raise, Wall Ball (14/10)
  
  RX+ = Power Snatch (155/105), Wall Ball (30/20)
• CrossFit WOD, May 10, 2021
  05/10/2021

  
  

  
  

  Overhead Squat (2 Snatch Grip Push Press + 2 Overhead Squats)

  Every 90s
  3 Sets Of 2+2 @ 50%
  3 Sets Of 2+2 @ 55%
  3 Sets Of 2+2 @ 60%
  
  *Based on 3RM OHS or 1RM Snatch

  Metcon (AMRAP – Rounds and Reps)

  AMRAP 7 minutes
  -3 Power Snatch (135/95)
  -6 Toes to Bar
  -9 Wall Balls (20/14)
  

  Scaled = Power Snatch (75/55), Hanging Knee Raise, Wall Ball (14/10)
  
  RX+ = Power Snatch (155/105), Wall Ball (30/20)
• SUNDAY FUNDAY

  Aevitas Guilderland, Aevitas Round Lake – CrossFit

  
  

  View Public Whiteboard

  Metcon (Time)

  
  Sunday Funday Whiteboard WOD!
• CrossFit WOD, May 9, 2021
  SUNDAY FUNDAY

  
  

  
  

  Metcon (Time)

  Sunday Funday Whiteboard WOD!
• 05/08/2021

  Aevitas Guilderland, Aevitas Round Lake – CrossFit

  
  

  View Public Whiteboard

  Metcon (AMRAP – Rounds and Reps)

  
  Buy-in: 800m Run
  
  “Cindy on the Ropes”
  AMRAP 20 minutes
  1 Rope Climb
  10 Push-ups
  15 Air Squats
  30 Double Unders
  
  Cash-out: 800m Run
  
  Note run times in the comments
  Scaled = 400m Runs, 2 Rope Lowers, 30 Single Unders
  RX+ = Weight Vest
• CrossFit WOD, May 8, 2021
  05/08/2021

  
  

  
  

  Metcon (AMRAP – Rounds and Reps)

  Buy-in: 800m Run
  
  “Cindy on the Ropes”
  AMRAP 20 minutes
  1 Rope Climb
  10 Push-ups
  15 Air Squats
  30 Double Unders
  
  Cash-out: 800m Run
  
  Note run times in the comments

  Scaled = 400m Runs, 2 Rope Lowers, 30 Single Unders
  RX+ = Weight Vest
• 05/07/2021

  Aevitas Guilderland, Aevitas Round Lake – CrossFit

  
  

  View Public Whiteboard

  Metcon (8 Rounds for time)

  
  Every 75s for 8 Rounds
  10/8 Cal Ski
  2 Deadlifts (275/185)
  Record all 8 split times

  Metcon (Time)

  
  30-20-10
  Alt. DB Snatch (50/35)
  Toes to Bar
  Scaled = DB Snatch (35/20), Hanging Knee Raise
  RX+ = DB Snatch (70/50)
• CrossFit WOD, May 7, 2021
  05/07/2021

  
  

  
  

  Metcon (8 Rounds for reps)

  Every 75s for 8 Rounds
  10/8 Cal Ski
  2 Deadlifts (275/185)

  Record all 8 split times

  Metcon (Time)

  30-20-10
  Alt. DB Snatch (50/35)
  Toes to Bar
• 05/06/2021

  Aevitas Guilderland, Aevitas Round Lake – CrossFit

  
  

  View Public Whiteboard

  Metcon (Time)

  
  “Karen”
  150 Wall Balls (20/14)
  
  *Every 90 Seconds complete
  3 Power Cleans (155/105)
  Scaled = 125 Wall Balls (14/10), Power Cleans (95/65)
  RX+ = Power Cleans (185/125)

  Power Clean (Heavy 3 TNG )

  
  Every 45 seconds for 3 Rounds
  3 TNG Power Cleans @light
  
  Rest 45 seconds
  
  Every 45 seconds for 3 Rounds
  3 TNG Power Cleans @moderate
  
  Rest 45 seconds
  
  Every 45 seconds for 3 Rounds
  3 TNG Power Cleans
  *Build to a heavy set
• CrossFit WOD, May 6, 2021
  05/06/2021

  
  

  
  

  Metcon (Time)

  “Karen”
  150 Wall Balls (20/14)
  
  *Every 90 Seconds complete
  3 Power Cleans (155/105)

  Scaled = 125 Wall Balls (14/10), Power Cleans (95/65)
  RX+ = Power Cleans (185/125)

  Power Clean (Heavy 3 TNG )

  Every 45 seconds for 3 Rounds
  3 TNG Power Cleans @light
  
  Rest 45 seconds
  
  Every 45 seconds for 3 Rounds
  3 TNG Power Cleans @moderate
  
  Rest 45 seconds
  
  Every 45 seconds for 3 Rounds
  3 TNG Power Cleans
  *Build to a heavy set
• 05/05/2021

  Aevitas Guilderland, Aevitas Round Lake – CrossFit

  
  

  View Public Whiteboard

  Metcon (AMRAP – Rounds and Reps)

  
  AMRAP 25 Minutes
  12 Russian KB Swing (70/53)
  9 Ring Dips
  6 Weighted Box Step Overs (20/14)
  800m Run
  Scaled = RKBS (53/35), Ring Push-ups
  RX+ = Weight Vest
• CrossFit WOD, May 5, 2021
  05/05/2021

  
  

  
  

  Metcon (AMRAP – Rounds and Reps)

  AMRAP 25 Minutes
  12 Russian KB Swing (70/53)
  9 Ring Dips
  6 Weighted Box Step Overs (20/14)
  800m Run

  Scaled = RKBS (53/35), Ring Push-ups
  RX+ = Weight Vest
• 05/04/2021

  Aevitas Guilderland, Aevitas Round Lake – CrossFit

  
  

  View Public Whiteboard

  Snatch (EMOMX10 – 1 Dip Snatch + 1 Hang Snatch (Knee))

  
  Start at 50%, build to no more than 70%.
  Record heaviest set.

  Metcon (Time)

  
  7 Rounds
  4 Push Press (135/95)
  11 Burpee Over Bar
  Scaled = Push Press (75/55)
  RX+ = Push Press (155/105)
• CrossFit WOD, May 4, 2021
  05/04/2021

  
  

  
  

  Snatch (EMOMX10 – 1 Dip Snatch + 1 Hang Snatch (Knee))

  Start at 50%, build to no more than 70%.
  Record heaviest set.

  Metcon (Time)

  7 Rounds
  4 Push Press (135/95)
  11 Burpee Over Bar

  Scaled = Push Press (75/55)
  RX+ = Push Press (155/105)
• 05/03/2021

  Aevitas Guilderland, Aevitas Round Lake – CrossFit

  
  

  View Public Whiteboard

  Metcon (3 Rounds for time)

  
  3 Rounds
  12/9 Cal Bike
  400m Run
  
  Rest 2 Min

  Metcon (Time)

  
  9-7-5
  Front Squat
  Weighted Strict Pull-up (20/10)
  
  Rnd1 = FS @(155/105)
  RND2 = FS @ (185/125)
  RND3 = FS @(205/145)
  Scaled = Front Squat (75/95/115, 55/75/95), Weighted Ring Row
  RX+ = Front Squat (185/205/225, 125/145/165), Weighted Strict Pull-up (30/14)
• CrossFit WOD, May 3, 2021
  05/03/2021

  
  

  
  

  Metcon (3 Rounds for reps)

  3 Rounds
  12/9 Cal Bike
  400m Run
  
  Rest 2 Min

  Metcon (Time)

  9-7-5
  Front Squat
  Weighted Strict Pull-up (20/10)
  
  Rnd1 = FS @(155/105)
  RND2 = FS @ (185/125)
  RND3 = FS @(205/145)

  Scaled = Front Squat (75/95/115, 55/75/95), Weighted Ring Row
  RX+ = Front Squat (185/205/225, 125/145/165), Weighted Strict Pull-up (30/14)