CrossFit Civitas

WOD/News

What we've been up to recently…

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WOD-15/8/2016

A. 1RM Clean & Jerk B. 3RFT Each for time. Each round needs to be quicker than the last. Run 800m 20 Box Jumps 24/20 15 Burpee Pull Ups Rest 3 minutes Record round times 1. 2. 3.

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WOD 12/08/16

A. 10RM Push Press B. 14min EMOM 1 – 12-15 cal row 2 – 12-15 HRPU Rest 3min C. 10min AMRAP 100m Farmers carry 3 MU/ 6c2b ME HSPU/ HS Hold

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WOD-11/8/2016

#TBT to ‘The Test’  #ReturningSoon A. 8 x 3 Negative Pull Ups B. 8 x 20 second Chin over bar hold. C. 3 Rounds Each for time. Run 200m 15 KB Swings 15 Burpees 15 KB Swings 15 Burpees Run 200m Rest 3 minutes

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WOD 10/08/16

A. Clean – Heavy Single   B. In Pairs For Time: 100 Double Unders 50 HSPU (partner holds HS hold) 50 TTB (partner hangs from bar) 50 STOH (70/50) (partner holds KB in front rack) 50 Front Rack Lunges (70/50)  

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