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CrossFit Civitas

WOD 24/08/16

Month: August 2016

WOD 24/08/16

Posted on August 24, 2016 by Jake Jeffries

Partner WOD

Break up the reps however you like

Complete For Time:

Run 600m (together as a pair)

3 rounds:

30 Wall Balls (9/6)

30 TTB

20 Push Ups

20 Box Jumps (24/20)

10 Front Squats (70/50)

10 Muscle Ups

Run 600m (together as a pair)

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WOD 23/08/16

Posted on August 23, 2016 by Jake Jeffries

A. Power Snatch – Build to a technically perfect heavy single

B. EMOM x21

1- Row 12-15Cal / AB 10 Cal / Run 200m

2- 8 Burpee Box Jump

3- 7 Power Snatch @50% of single

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WOD-22/8/2016

Posted on August 22, 2016August 22, 2016 by Jake Jeffries

A. Front Squat Heavy Single
B. 5 rounds for time

5 MU / 10 Pull Ups

20 Burpees

400m Run

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WOD-19/8/2016

Posted on August 19, 2016August 19, 2016 by Jake Jeffries

A. Heavy Single Bench or Floor Press

B.

**”J.T.” **

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan.

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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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