CrossFit Civitas

WOD/News

What we've been up to recently…

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10/3/2017

A. 3 x 5 Back Squat *Progressive loading B. “Half Whitten” Mixed Modal Capacity Test 20 min amrap; 11 KBS (24/16) 11 Box Jumps (24/16) Run 200m 11 Burpees 11 Wall Ball (9/6)

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9/3/2017

A. Push Press 2-2-1-1-1 B. In a 3 minute window Run 400m 6/8/10 BBJ ME Double Under’s in remaining time Rest x 2minutes X 5 Rounds Bring your own rope if you’ve got one please. If you haven’t got a rope head over to SGF speed ropes and get yourself one.

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8/3/2017

In Pairs Complete the following 12 x AMRAP 10 Ring Muscle Ups / 25 C2B 20 Strict HSPU or 30 HRPU 30 Thrusters @ 40/30 Rest 6 Minutes 12 x AMRAP 60 GTOH @ 40/30 40 Bar Hop Burpee 20 TTB    

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7/3/2017

A. Front Squat 5 x 10 @ 50% @50×1 B. AMRAP 10 3 Deadlift @ 80/60 3 Box Jump 24/20 3 Wall ball 9/6 6 6 6 9 9 9 ect

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