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CrossFit Civitas

WOD 31/10/16

Month: October 2016

WOD 31/10/16

Posted on October 31, 2016 by Jake Jeffries

A. Build to a 1RM Back Squat

 

B. 16min AMRAP

5 MU / 8 C2B / 10 Pull Up

10 Burpee

15 Goblet Squat (32/24)

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WOD 28/10/16

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

A. Strict press – 5RM

B. 3×5 @85% of above

C.3×5 barbell bent over row. Build each set with good form.

D. 15min AMRAP SWOLE
100m farmers carry (32’s/24’s)
1 rope climb (legless if possible)
2 wall climbs
3 strict C2B / pull up / negative pu

or

15min AMRAP GAS

Run 200m

10 KB Swing

10 Burpee Box Jump Overs

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WOD 27/10/2016

Posted on October 27, 2016November 4, 2016 by Jake Jeffries

10x ME HS hold (30s rest)

20s on 20s off x6 chin over bar hold

5 rounds for time:
Run 400m (with wall ball)
30 wall ball
15 Burpee
5 MU

 

 

 

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WOD 26/10/16

Posted on October 26, 2016October 26, 2016 by Jake Jeffries

A. Build heavy in the following complex:

clean + hang clean + front squat

B. In pairs.

For time: partition the reps how you like.

21-15-12-9-6-9-12-15-21

hang power clean @60/40

box jumps @30/24

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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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