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CrossFit Civitas

WOD 30/06/16

Month: June 2016

WOD 30/06/16

Posted on June 30, 2016 by Jake Jeffries

8min AMRAP
Run 100m
ME HS hold

8min AMRAP
10 plate GTOH 25/15
10 Burpee to plate

8min AMRAP
50m farmers carry – HEAVY
ME pull ups

8min AMRAP
10 wall ball 9/6
10 box jumps 24/20

Rest 3min between AMRAPS

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WOD 29/06/16

Posted on June 29, 2016 by Jake Jeffries

As a pair complete for time:

50 – 40 – 30 – 20 – 10

Hang Power Cleans

Front Squats

STOH

Loads will increase as the reps decrease, in the following increments:

Men: 40kg/ 50kg/ 60kg/ 70kg/ 80kg

Women: 30kg/ 35kg/ 40kg/ 45kg/ 50kg

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WOD 28/06/16

Posted on June 28, 2016June 28, 2016 by Jake Jeffries

A. Power Snatch – build to a heavy single with perfect form.

B. 24min EMOM

min 1 – 5 TnG power snatch. Moderate/heavy
min 2 – 15 box jump overs. 24/20
min 3 – 15 Wall Balls
min 4 – 100m sprint

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WOD 27/6/2016

Posted on June 27, 2016June 27, 2016 by Jake Jeffries

A. Back Squat
4×10 @ 55% of 1RM

B. New Round Every 4 minutes x 3

Run 400m / Run 400m / Run 600m
10 Pull Ups / 12 C2B / 7 Burpee MU
20 Burpees / 24 Burpees/

*Pick your workout.

 

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"All members of my family are involved in CrossFit and we hope to continue to push each other for many years to come!"

Tracey Brewer – CrossFit Civitas member

"The results I've seen in my explosive power, strength and flexibility have been enormous in such a short amount of time."

Nick Blackwell – Professional Boxer

"Kieran and Jon were really welcoming and after a 3 week induction, I knew this was going to push me."

John Murzyn – CrossFit Civitas member

"I go to the guys at Civitas every summer to help me with my strength and conditioning and I always get back to pre season with a head start."

Jordan Turnbull – Professional Footballer at Southampton FC

"There is a huge sense of community and team at Crossfit Civitas. It sounds like a cliché, but everybody is friendly and genuinely happy to help. "

Dan Eltham – CrossFit Civitas member

"I always hit the ground running when I get back to pre season thanks to the guys at Civitas."

Alfie Kilgour – Professional Footballer at Bristol Rovers FC

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