CROSSFIT WORKOUT OF THE DAY
- SUNDAY FUNDAY
Aevitas Guilderland, Aevitas Round Lake – CrossFit
Metcon (Time)
Sunday Funday Whiteboard WOD! - 12/19/2021
Aevitas Guilderland, Aevitas Round Lake – ViTaFIT
Warm-up
TABATA MASH
BURPEES
STONE CHAIR
CRISS CROSS FLOOR TOUCH
X3Metcon (AMRAP – Rounds and Reps)
7 MIN AMRAP STATIONS
STATION 1
10 BURPEES TO TARGET
15 HANGING KNEE TUCKS
20M FROGGER
REST 2 MIN
STATION 2
250/200M ROW OR SKI
15 BOX JUMPS (OR STEP-UPS) (24/20)
REST 2 MIN
STATION 3
60M 90° “GUN” WALK (45/25)
30 PLATED PICK-UPS
15 PLATED SQUATS (HOLD ANY WAY)
REST 2 MIN - CrossFit WOD, December 19, 2021SUNDAY FUNDAYMetcon (Time)Sunday Funday Whiteboard WOD!
- ViTaFIT WOD, December 19, 202112/19/2021Warm-upTABATA MASH
BURPEES
STONE CHAIR
CRISS CROSS FLOOR TOUCH
X3Metcon (AMRAP – Rounds and Reps)7 MIN AMRAP STATIONS
STATION 1
10 BURPEES TO TARGET
15 HANGING KNEE TUCKS
20M FROGGER
REST 2 MIN
STATION 2
250/200M ROW OR SKI
15 BOX JUMPS (OR STEP-UPS) (24/20)
REST 2 MIN
STATION 3
60M 90° “GUN” WALK (45/25)
30 PLATED PICK-UPS
15 PLATED SQUATS (HOLD ANY WAY)
REST 2 MIN - 12/18/2021
Aevitas Guilderland, Aevitas Round Lake – CrossFit
Metcon (Time)
12 Days of Xmas
1 Ring Muscle up
2 Ring Dips
3 Handstand Push ups
4 Sumo Deadlift High Pull (95/65)
5 Burpees Over Bar
6 Thrusters
7 Pull ups
8 Pistols
9 Toes to Bar
10 Wall Balls (20/14)
11 American Swing (53/35)
12 KB Overhead Walking Lunge
12 Days of Xmas
SCALED
1 Burpee Pull-Up
2 Hand Release Push-Ups
3 Push Press (65/45)
4 Sumo Deadlift High Pull
5 Burpees Over Bar
6 Thrusters
7 Ring Rows
8 Curtsy Lunges
9 Knee Tucks
10 Wall Balls (14/8)
11 American Swing (44/26)
12 KB FR Walking Lunge - 12/18/2021
Aevitas Guilderland, Aevitas Round Lake – ViTaFIT
Warm-up
2 ROUNDS
1 MIN ROW
30s SPIDERMAN LUNGES
1 MIN BIKE
30s SLOW BEAR CRAWLMetcon (AMRAP – Reps)
E3MOM FOR 12 MIN
STATION 1
375/300M ROW
20 UP-DOWNS
STATION 2
15/11 CAL BIKE
20M – OHD WALKING LUNGE
*MAX PUSH-UPS WITH REMAINING TIME - CrossFit WOD, December 18, 202112/18/2021Metcon (Time)12 Days of Xmas
1 Ring Muscle up
2 Ring Dips
3 Handstand Push ups
4 Sumo Deadlift High Pull (95/65)
5 Burpees Over Bar
6 Thrusters
7 Pull ups
8 Pistols
9 Toes to Bar
10 Wall Balls (20/14)
11 American Swing (53/35)
12 KB Overhead Walking Lunge
12 Days of Xmas
SCALED
1 Burpee Pull-Up
2 Hand Release Push-Ups
3 Push Press (65/45)
4 Sumo Deadlift High Pull
5 Burpees Over Bar
6 Thrusters
7 Ring Rows
8 Curtsy Lunges
9 Knee Tucks
10 Wall Balls (14/8)
11 American Swing (44/26)
12 KB FR Walking Lunge
- ViTaFIT WOD, December 18, 202112/18/2021Warm-up2 ROUNDS
1 MIN ROW
30s SPIDERMAN LUNGES
1 MIN BIKE
30s SLOW BEAR CRAWLMetcon (AMRAP – Reps)E3MOM FOR 12 MIN
STATION 1
375/300M ROW
20 UP-DOWNS
STATION 2
15/11 CAL BIKE
20M – OHD WALKING LUNGE
*MAX PUSH-UPS WITH REMAINING TIME - 12/17/2021
Aevitas Guilderland, Aevitas Round Lake – ViTaFIT
Warm-up
4 ROUNDS – TABATA MASH
COSSACK LUNGES
PLANK TO PUSH-UP
(JUMPING) AIR SQUATSMetcon (AMRAP – Rounds and Reps)
6MIN AMRAP STATIONS
COMPLETE 2X THRU ENTIRE CIRCUIT
STATION 1
10 GOBLET SQUATS (53/35)
60 KB TOE TAPS
REST 90sec
STATION 2
6 RING PUSH-UPS
12 LATERAL BOX STEP-UPS (6 PER SIDE)
18 ALT. DB HANG SNATCH (30/20)
REST 90sec - 12/17/2021
Aevitas Guilderland, Aevitas Round Lake – CrossFit
Metcon (AMRAP – Rounds and Reps)
Twice Through
6 MIN AMRAP
8 Sandbag Squat (125/75)
60 DU
Rest 90s
6 MIN AMRAP
6 Ring Push-Ups
12 Pistols
18 Alt DB Hang Snatch (50/35)
Rest 90s
Scaled: SB (100/50), 120 Singles,Curtsy Lunges, DB (35/20)
Rx+: SB (150/100), 80 Doubles & Weighted Vest For 2nd AMRAP - ViTaFIT WOD, December 17, 202112/17/2021Warm-up4 ROUNDS – TABATA MASH
COSSACK LUNGES
PLANK TO PUSH-UP
(JUMPING) AIR SQUATSMetcon (AMRAP – Rounds and Reps)6MIN AMRAP STATIONS
COMPLETE 2X THRU ENTIRE CIRCUIT
STATION 1
10 GOBLET SQUATS (53/35)
60 KB TOE TAPS
REST 90sec
STATION 2
6 RING PUSH-UPS
12 LATERAL BOX STEP-UPS (6 PER SIDE)
18 ALT. DB HANG SNATCH (30/20)
REST 90sec - CrossFit WOD, December 17, 202112/17/2021Metcon (AMRAP – Rounds and Reps)Twice Through
6 MIN AMRAP
8 Sandbag Squat (125/75)
60 DU
Rest 90s
6 MIN AMRAP
6 Ring Push-Ups
12 Pistols
18 Alt DB Hang Snatch (50/35)
Rest 90s
Scaled: SB (100/50), 120 Singles,Curtsy Lunges, DB (35/20)
Rx+: SB (150/100), 80 Doubles & Weighted Vest For 2nd AMRAP - 12/16/2021
Aevitas Guilderland, Aevitas Round Lake – CrossFit
Metcon (AMRAP – Reps)
28 MIN EMOM
Min 1: 5-8 Chest-To-Bar Pull-Ups
Min 2: Max Cal Bike
Min 3: 5 Deadlifts (@70%)
Min 4: Max Cal Bike
Scaled: 5-8 Pull-Ups
Rx+: 3-5 MU/R - 12/16/2021
Aevitas Guilderland, Aevitas Round Lake – ViTaFIT
Warm-up
5 MIN AMRAP
20 MTN CLIMBERS
20s ELBOW PLANK
20 GRASSHOPPERS
10 COSSACK SQUATSMetcon (AMRAP – Rounds and Reps)
25 MIN AMRAP
2 ROUNDS
10 KBS (53/35)
8 SUITCASE DEADLIFTS – LEFT
50 YRD SUITCASE CARRY – LEFT
8 SUITCASE DEADLIFTS – RIGHT
50 YRD SUITCASE CARRY – RIGHT
2 ROUNDS
10/7 CAL AIR BIKE
30 YRD BEAR CRAWL
30 MOUNTAIN CLIMBERS
2 ROUNDS
15 SQUAT JUMPS TO TARGET
12 FRONT RAISE WITH DB/TORP (30/20)
9 STATUE OF LIBERTY WITH DB/TORP - ViTaFIT WOD, December 16, 202112/16/2021Warm-up5 MIN AMRAP
20 MTN CLIMBERS
20s ELBOW PLANK
20 GRASSHOPPERS
10 COSSACK SQUATSMetcon (AMRAP – Rounds and Reps)25 MIN AMRAP
2 ROUNDS
10 KBS (53/35)
8 SUITCASE DEADLIFTS – LEFT
50 YRD SUITCASE CARRY – LEFT
8 SUITCASE DEADLIFTS – RIGHT
50 YRD SUITCASE CARRY – RIGHT
2 ROUNDS
10/7 CAL AIR BIKE
30 YRD BEAR CRAWL
30 MOUNTAIN CLIMBERS
2 ROUNDS
15 SQUAT JUMPS TO TARGET
12 FRONT RAISE WITH DB/TORP (30/20)
9 STATUE OF LIBERTY WITH DB/TORP - CrossFit WOD, December 16, 202112/16/2021Metcon (AMRAP – Reps)28 MIN EMOM
Min 1: 5-8 Chest-To-Bar Pull-Ups
Min 2: Max Cal Bike
Min 3: 5 Deadlifts (@70%)
Min 4: Max Cal Bike
Scaled: 5-8 Pull-Ups
Rx+: 3-5 MU/R - 12/15/2021
Aevitas Guilderland, Aevitas Round Lake – ViTaFIT
Warm-up
3 ROUND PROGRESSION
10 AIR SQUATS -> JUMPING SQUATS -> MB FS
8 PLANK SHOULDER TAPS -> PIKE TOE TOUCHES -> PUSH-UPS
6 SPIDERMAN LUNGES -> LUNGES -> JUMPING LUNGES
4 D-O-I-U -> UP-DOWNS -> BURPEESMetcon (AMRAP – Reps)
4 ROUNDS- 45 WORK/ :15 REST
STATION 1
WALLBALLS (20/14)
STATION 2
ROW CALS
STATION 3
10 YARD PLATE PUSH
2 BURPEES OVER PLATE
10 YARD PLATE PUSH
2 BURPEES OVER PLATE
STATION 4
7 DB/TORP LUNGES FORWARD
7 DB/TORP LUNGES BACKWARD
MAX CURL TO PRESS IN REMAINING TIME
STATION 5
CAL BIKE
*1M REST AFTER EACH COMPLETE ROUND - 12/15/2021
Aevitas Guilderland, Aevitas Round Lake – CrossFit
Push Press (3 Push Press + 2 Power Jerk – Every 90s X 6)
Build from 75% of Max Push PressMetcon (Time)
21-15-9
Cal Ski
Front Squat (115/75)
Burpees-Over-Bar
*Ladies Ski 15/12/9
Scaled: 15/12/9, BB(75/45)
Rx+: BB (135/95) - ViTaFIT WOD, December 15, 202112/15/2021Warm-up3 ROUND PROGRESSION
10 AIR SQUATS -> JUMPING SQUATS -> MB FS
8 PLANK SHOULDER TAPS -> PIKE TOE TOUCHES -> PUSH-UPS
6 SPIDERMAN LUNGES -> LUNGES -> JUMPING LUNGES
4 D-O-I-U -> UP-DOWNS -> BURPEESMetcon (AMRAP – Reps)4 ROUNDS- 45 WORK/ :15 REST
STATION 1
WALLBALLS (20/14)
STATION 2
ROW CALS
STATION 3
10 YARD PLATE PUSH
2 BURPEES OVER PLATE
10 YARD PLATE PUSH
2 BURPEES OVER PLATE
STATION 4
7 DB/TORP LUNGES FORWARD
7 DB/TORP LUNGES BACKWARD
MAX CURL TO PRESS IN REMAINING TIME
STATION 5
CAL BIKE
*1M REST AFTER EACH COMPLETE ROUND - CrossFit WOD, December 15, 202112/15/2021Push Press (3 Push Press + 2 Power Jerk – Every 90s X 6)Build from 75% of Max Push PressMetcon (Time)21-15-9
Cal Ski
Front Squat (115/75)
Burpees-Over-Bar
*Ladies Ski 15/12/9
Scaled: 15/12/9, BB(75/45)
Rx+: BB (135/95)