CROSSFIT WORKOUT OF THE DAY
- 01/21/2021
Aevitas Guilderland, Aevitas Round Lake – CrossFit
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, 202101/21/2021Metcon (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 BarScaled = 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
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, 202101/20/2021Metcon (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.MetconMetcon (Time)10 Rounds
5 Deadlifts (115/80)
8 Box Step ups (115/80)
*EMOM
12ft Handstand WalkScaled = Deadlifts & Step Ups (75/55), Box HS Walk
RX+ = Deadlifts & Step ups (155/105) - 01/19/2021
Aevitas Guilderland, Aevitas Round Lake – CrossFit
Metcon (Weight)
EMOM 12 minutes
M1: 3 Hang Power Cleans
3 Split Jerks
*build to a heavy set
M2: 3 Double Down Burpee Pull-upsMetcon
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, 202101/19/2021Metcon (Weight)EMOM 12 minutes
M1: 3 Hang Power Cleans
3 Split Jerks
*build to a heavy set
M2: 3 Double Down Burpee Pull-upsMetconMetcon (AMRAP – Rounds and Reps)AMRAP 12 minutes
300m Row
25 Thrusters (75/55)
25 Abmat Sit-upsScaled = Thrusters (45/35)
RX+ = Thrusters (95/65) - 01/18/2021
Aevitas Guilderland, Aevitas Round Lake – CrossFit
Back Squat
In 15 min build to heavy set of 4Back Squat
In 5 minutes build to set of 20Metcon
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, 202101/18/2021Back Squat (Weight)In 15 min build to heavy set of 4Back Squat (Weight)In 5 minutes build to set of 20MetconMetcon (Time)3 Rounds
25 Wall Balls (20/14)
20 Alt. DB Clean & Push Press (50/35)
15 Push-upsScaled = 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
Metcon (Time)
Every 45 seconds for 5 rounds
1-2 Wall Climbs
Rest 90 seconds
Every 45 seconds for 5 Rounds
20s Handstand HoldMetcon
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, 202101/16/2021Metcon (Time)Every 45 seconds for 5 rounds
1-2 Wall Climbs
Rest 90 seconds
Every 45 seconds for 5 Rounds
20s Handstand HoldMetconMetcon (AMRAP – Rounds and Reps)“Partner Mary”
AMRAP 20 minutes
5 Handstand Push ups
10 Pistols
15 Pull upsScaled = 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
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, 202101/15/2021Deadlift (Weight)5 @65%
5 @75%
5 @85%MetconMetcon (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 RowScaled = American KB Swings (35/26)
RX+ = American KB Swings (70/53) - 01/14/2021
Aevitas Guilderland, Aevitas Round Lake – CrossFit
Metcon (Calories)
3 Rounds
45s Assault Bike @moderate
30s Assault Bike @hard
15s Assault Bike @Max Effort
Rest 2 minutes between setsMetcon
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, 202101/14/2021Metcon (Calories)3 Rounds
45s Assault Bike @moderate
30s Assault Bike @hard
15s Assault Bike @Max Effort
Rest 2 minutes between setsMetconMetcon (AMRAP – Rounds and Reps)AMRAP 12 minutes
16 Hand Release Push ups
8 Alternating DB Snatch (50/35)
4 Bar Muscle UpsScaled = DB Snatch (35/20), Burpee Pull up
RX+ = 6 Bar Muscle Ups - 01/13/2021
Aevitas Guilderland, Aevitas Round Lake – CrossFit
Metcon (Weight)
Every 1.5 minutes for 5 rounds…
10 Weighted Glute Bridge w/ Pause
@20-40% of Back Squat 1RMMetcon
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, 202101/13/2021Metcon (Weight)Every 1.5 minutes for 5 rounds…
10 Weighted Glute Bridge w/ Pause
@20-40% of Back Squat 1RMMetconMetcon (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 #5Scaled = 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
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, 202101/12/2021Metcon (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.MetconMetcon (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
Back Squat
In 15 minutes, build to a heavy set of…
5 Back SquatsBack 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, 202101/11/2021Back Squat (Weight)In 15 minutes, build to a heavy set of…
5 Back SquatsBack 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)