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CROSSFIT WORKOUT OF THE DAY

  • 01/21/2021

    Aevitas Guilderland, Aevitas Round Lake – CrossFit


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    Metcon (AMRAP – Reps)


    AMRAP 8 minutes
    8 DB Bench Press (50/35)
    12 Sit-ups

    Rest 3 minutes

    AMRAP 8 minutes
    3 Snatches (135/95)
    10 Burpees Over Bar

    Rest 3 minutes

    AMRAP 8 minutes
    40 Double Unders
    6 Toes to Bar
    Scaled = DB Bench Press (35/20), Snatches (75/55), 80 Single Unders, 6 hanging Knee Raises
    RX+ = DB Bench Press (70/50), Snatches (155/105)
  • CrossFit WOD, January 21, 2021
    01/21/2021


    Metcon (AMRAP – Reps)
    AMRAP 8 minutes
    8 DB Bench Press (50/35)
    12 Sit-ups

    Rest 3 minutes

    AMRAP 8 minutes
    3 Snatches (135/95)
    10 Burpees Over Bar

    Rest 3 minutes

    AMRAP 8 minutes
    40 Double Unders
    6 Toes to Bar
    Scaled = DB Bench Press (35/20), Snatches (75/55), 80 Single Unders, 6 hanging Knee Raises
    RX+ = DB Bench Press (70/50), Snatches (155/105)
  • 01/20/2021

    Aevitas Guilderland, Aevitas Round Lake – CrossFit


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    Metcon (AMRAP – Reps)


    In 15 minutes, complete 5 sets of…
    1 Tough unbroken set of Strict Pull-ups
    2-3 Handstand Push ups
    20s Handstand Hold

    *Rest as needed between movements and sets.

    Metcon

    Metcon (Time)


    10 Rounds
    5 Deadlifts (115/80)
    8 Box Step ups (115/80)

    *EMOM
    12ft Handstand Walk
    Scaled = Deadlifts & Step Ups (75/55), Box HS Walk
    RX+ = Deadlifts & Step ups (155/105)
  • CrossFit WOD, January 20, 2021
    01/20/2021


    Metcon (AMRAP – Reps)
    In 15 minutes, complete 5 sets of…
    1 Tough unbroken set of Strict Pull-ups
    2-3 Handstand Push ups
    20s Handstand Hold

    *Rest as needed between movements and sets.
    Metcon

    Metcon (Time)
    10 Rounds
    5 Deadlifts (115/80)
    8 Box Step ups (115/80)

    *EMOM
    12ft Handstand Walk
    Scaled = Deadlifts & Step Ups (75/55), Box HS Walk
    RX+ = Deadlifts & Step ups (155/105)
  • 01/19/2021

    Aevitas Guilderland, Aevitas Round Lake – CrossFit


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    Metcon (Weight)


    EMOM 12 minutes
    M1: 3 Hang Power Cleans
    3 Split Jerks

    *build to a heavy set

    M2: 3 Double Down Burpee Pull-ups

    Metcon

    Metcon (AMRAP – Rounds and Reps)


    AMRAP 12 minutes
    300m Row
    25 Thrusters (75/55)
    25 Abmat Sit-ups
    Scaled = Thrusters (45/35)
    RX+ = Thrusters (95/65)
  • CrossFit WOD, January 19, 2021
    01/19/2021


    Metcon (Weight)
    EMOM 12 minutes
    M1: 3 Hang Power Cleans
    3 Split Jerks

    *build to a heavy set

    M2: 3 Double Down Burpee Pull-ups
    Metcon

    Metcon (AMRAP – Rounds and Reps)
    AMRAP 12 minutes
    300m Row
    25 Thrusters (75/55)
    25 Abmat Sit-ups
    Scaled = Thrusters (45/35)
    RX+ = Thrusters (95/65)
  • 01/18/2021

    Aevitas Guilderland, Aevitas Round Lake – CrossFit


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    Back Squat


    In 15 min build to heavy set of 4

    Back Squat


    In 5 minutes build to set of 20

    Metcon

    Metcon (Time)


    3 Rounds
    25 Wall Balls (20/14)
    20 Alt. DB Clean & Push Press (50/35)
    15 Push-ups
    Scaled = Wall Balls (14/10), Alt. DB Clean & Push Press (35/20)
    RX+ = Wall Ball (30/20)
  • CrossFit WOD, January 18, 2021
    01/18/2021


    Back Squat (Weight)
    In 15 min build to heavy set of 4
    Back Squat (Weight)
    In 5 minutes build to set of 20
    Metcon

    Metcon (Time)
    3 Rounds
    25 Wall Balls (20/14)
    20 Alt. DB Clean & Push Press (50/35)
    15 Push-ups
    Scaled = Wall Balls (14/10), Alt. DB Clean & Push Press (35/20)
    RX+ = Wall Ball (30/20)
  • 01/16/2021

    Aevitas Guilderland, Aevitas Round Lake – CrossFit


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    Metcon (Time)


    Every 45 seconds for 5 rounds
    1-2 Wall Climbs

    Rest 90 seconds

    Every 45 seconds for 5 Rounds
    20s Handstand Hold

    Metcon

    Metcon (AMRAP – Rounds and Reps)


    “Partner Mary”
    AMRAP 20 minutes
    5 Handstand Push ups
    10 Pistols
    15 Pull ups
    Scaled = Pike Push ups, Assisted Pistols, Jumping Pull ups
    RX+ = Solo… or Deficit HSPU (3″”/2″”), C2B Pull ups
  • CrossFit WOD, January 16, 2021
    01/16/2021


    Metcon (Time)
    Every 45 seconds for 5 rounds
    1-2 Wall Climbs

    Rest 90 seconds

    Every 45 seconds for 5 Rounds
    20s Handstand Hold
    Metcon

    Metcon (AMRAP – Rounds and Reps)
    “Partner Mary”
    AMRAP 20 minutes
    5 Handstand Push ups
    10 Pistols
    15 Pull ups
    Scaled = Pike Push ups, Assisted Pistols, Jumping Pull ups
    RX+ = Solo… or Deficit HSPU (3″”/2″”), C2B Pull ups
  • 01/15/2021

    Aevitas Guilderland, Aevitas Round Lake – CrossFit


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    Deadlift


    5 @65%
    5 @75%
    5 @85%

    Metcon

    Metcon (Time)


    For Time:
    Buy In:
    500m Row

    Then…

    2 Rounds
    10 Ring Push ups
    20 Sit ups
    30 American KB Swings (53/35)

    Cash out:
    250m Row
    Scaled = American KB Swings (35/26)
    RX+ = American KB Swings (70/53)
  • CrossFit WOD, January 15, 2021
    01/15/2021


    Deadlift (Weight)
    5 @65%
    5 @75%
    5 @85%
    Metcon

    Metcon (Time)
    For Time:
    Buy In:
    500m Row

    Then…

    2 Rounds
    10 Ring Push ups
    20 Sit ups
    30 American KB Swings (53/35)

    Cash out:
    250m Row
    Scaled = American KB Swings (35/26)
    RX+ = American KB Swings (70/53)
  • 01/14/2021

    Aevitas Guilderland, Aevitas Round Lake – CrossFit


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    Metcon (Calories)


    3 Rounds
    45s Assault Bike @moderate
    30s Assault Bike @hard
    15s Assault Bike @Max Effort

    Rest 2 minutes between sets

    Metcon

    Metcon (AMRAP – Rounds and Reps)


    AMRAP 12 minutes
    16 Hand Release Push ups
    8 Alternating DB Snatch (50/35)
    4 Bar Muscle Ups
    Scaled = DB Snatch (35/20), Burpee Pull up
    RX+ = 6 Bar Muscle Ups
  • CrossFit WOD, January 14, 2021
    01/14/2021


    Metcon (Calories)
    3 Rounds
    45s Assault Bike @moderate
    30s Assault Bike @hard
    15s Assault Bike @Max Effort

    Rest 2 minutes between sets
    Metcon

    Metcon (AMRAP – Rounds and Reps)
    AMRAP 12 minutes
    16 Hand Release Push ups
    8 Alternating DB Snatch (50/35)
    4 Bar Muscle Ups
    Scaled = DB Snatch (35/20), Burpee Pull up
    RX+ = 6 Bar Muscle Ups
  • 01/13/2021

    Aevitas Guilderland, Aevitas Round Lake – CrossFit


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    Metcon (Weight)


    Every 1.5 minutes for 5 rounds…
    10 Weighted Glute Bridge w/ Pause

    @20-40% of Back Squat 1RM

    Metcon

    Metcon (Time)


    Every 3 minutes complete…
    40 Double Unders
    12 Box Jump Overs (24/20)
    Max Overhead Squats (115/75)

    *Workout ends when the athlete reaches 60 Overhead Squats or Round #5
    Scaled = 80 Single Unders, Box Jump Overs (20/12), Overhead Squats (45/35)
    RX+ = Overhead Squats (135/95)
  • CrossFit WOD, January 13, 2021
    01/13/2021


    Metcon (Weight)
    Every 1.5 minutes for 5 rounds…
    10 Weighted Glute Bridge w/ Pause

    @20-40% of Back Squat 1RM
    Metcon

    Metcon (Time)
    Every 3 minutes complete…
    40 Double Unders
    12 Box Jump Overs (24/20)
    Max Overhead Squats (115/75)

    *Workout ends when the athlete reaches 60 Overhead Squats or Round #5
    Scaled = 80 Single Unders, Box Jump Overs (20/12), Overhead Squats (45/35)
    RX+ = Overhead Squats (135/95)
  • 01/12/2021

    Aevitas Guilderland, Aevitas Round Lake – CrossFit


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    Metcon (AMRAP – Reps)


    Every 45 seconds until failure…
    Pull up + Push up
    2+2
    3+3
    4+4

    3+3
    4+4
    5+5

    4+4
    5+5
    6+6

    Every 3 sets reduce the following set by 1 rep and climb back up. Three steps forward, one step back.

    Metcon

    Metcon (AMRAP – Rounds and Reps)


    AMRAP 10 minutes
    2 Hang Power Clean + 2 Split Jerk (95/65)
    6 Toes to Bar

    *Add 10/5lbs every round.
    *Once the athlete can longer hit the C&J complex, the barbell movement becomes 10 Deadlifts. Weight continues to be added every round.
    Scaled = Barbell (45/35), 6 Hanging Knee Raises
    RX+ = Barbell (135/95), 8 Toes to Bar
  • CrossFit WOD, January 12, 2021
    01/12/2021


    Metcon (AMRAP – Reps)
    Every 45 seconds until failure…
    Pull up + Push up
    2+2
    3+3
    4+4

    3+3
    4+4
    5+5

    4+4
    5+5
    6+6

    Every 3 sets reduce the following set by 1 rep and climb back up. Three steps forward, one step back.
    Metcon

    Metcon (AMRAP – Rounds and Reps)
    AMRAP 10 minutes
    2 Hang Power Clean + 2 Split Jerk (95/65)
    6 Toes to Bar

    *Add 10/5lbs every round.
    *Once the athlete can longer hit the C&J complex, the barbell movement becomes 10 Deadlifts. Weight continues to be added every round.
    Scaled = Barbell (45/35), 6 Hanging Knee Raises
    RX+ = Barbell (135/95), 8 Toes to Bar
  • 01/11/2021

    Aevitas Guilderland, Aevitas Round Lake – CrossFit


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    Back Squat


    In 15 minutes, build to a heavy set of…
    5 Back Squats

    Back Squat


    Then, in 5 minutes…
    20 Back Squats @65%

    Metcon (Time)


    21-15-9
    Back Rack Lunges (95/65)
    Wall Balls (20/14)
    Calorie Ski Erg
    Scaled = Back Rack Lunges (45/35), Wall Ball (14/10)
    RX+ = Back Rack Lunges (115/80), Wall Ball (30/20)
  • CrossFit WOD, January 11, 2021
    01/11/2021


    Back Squat (Weight)
    In 15 minutes, build to a heavy set of…
    5 Back Squats
    Back Squat (Weight)
    Then, in 5 minutes…
    20 Back Squats @65%
    Metcon (Time)
    21-15-9
    Back Rack Lunges (95/65)
    Wall Balls (20/14)
    Calorie Ski Erg
    Scaled = Back Rack Lunges (45/35), Wall Ball (14/10)
    RX+ = Back Rack Lunges (115/80), Wall Ball (30/20)
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