CrossFit Civitas

WOD/News

What we've been up to recently…

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7/11/2016

New block of programming starting today ready for the winter. A. At between 60%-65% of your most recent Front Squat 1RM. EMOM x 10 5 Front Squats (bar starting at the floor) Rest 3 minutes B. EMOM x 10 Burpee with a 6″ touch Pick a number of Burpees to hit in the minute that […]

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WOD 4/11/16

A. Strict Press – Build to a 3RM B. 3×3 @90% of above C. 5×5 Bent Over Barbell Row – build D. 18min EMOM 1 – Row 12-15cal / Bike 10 cal / Run 200m 2 – 3 Rope Climbs 3 – 30-40s HS Hold

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WOD 3/11/2016

A. 6 x ME Ring Support B. 6 x ME Chin Over Bar Hold C. 20 minute AMRAP 30 Box Jump Overs 20 Push Press 10 TTB

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WOD 2/11/2016

IN PAIRS ROUND ON ROUND OFF FOR ALL 10 MIN AMARAP 200m SHUTTLE ME MU / PULL UPS (Score is Total reps for in your pairs) REST 3 Minutes 10 MIN AMRAP 7 THRUSTERS 35/25 7 BAR HOP BURPEES REST 3 Minutes 10 MIN AMRAP 12 PLATE GTOH 25/15 12 OH PLATE WALKING LUNGES 25/15

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