CrossFit Civitas

WOD/News

What we've been up to recently…

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WOD 27/09/16

A. Push Press 7RM B. 3×7@75% of above   C. 10min AMRAP 10 Thrusters @30/20 10 Box Jumps Run 200m

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WOD 26/09/16

A. Front Squat 5×2 @90% of 2RM (last week) B. For Time: 10 Burpees 40 KB Swing 32/24 20 Burpees 30 KB Swing 32/24 30 Burpees 20 KB Swing 32/24 40 Burpees 10 KB Swing 32/24

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WOD 23/09/16

A. Bench/Floor Press – 10RM B. 3×10@75% of above.   C. EMOM x18min 1 – 2/3 Rope Climbs 2 – 6/8 Burpee Box Jumps (24/20) 3 – 15 Russian Swings (32/24)

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WOD 22/09/16

A. Gymnastics progressions .ME HS Hold (rest30s) x8sets .Dead Hang Hold 20s ON 10s OFF x8 .Ring Support Hold 5x 15-20s B. 5 Rounds For Time: 50 DU 30 Wall Ball (9/6) Run 400m *must carry your wall ball on your run. **if you have your own skipping rope. bring it with you.  

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