CrossFit Civitas

WOD/News

What we've been up to recently…

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WOD 9/8/2016

A. Front Squat 6×2 @ 80% of 1RM B. CrosssFit Main Site Workout For time: 100 double-unders 25 toes-to-bars 25 deadlifts 100/85 50 box jump overs 24/20 Happy Birthday Christoph!!!

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WOD 8/9/2016

Gymnastics Progressions 5x30s Chin Over Bar Hold Superset with 5x30s HS Hold (chest facing wall) 4 Rounds: rest 2min between rounds Run 200m 9 KB Swing 32/24 6 Burpee Box Jump 24/20 3 BMU / 6C2B *Times consistent please

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WOD 07/09/16

A. Heavy Single Clean (20 minutes) B. Heavy Single Jerk (20 minutes) C. In pairs round on/off 8 minute AMRAP 8 Thrusters 40/30 (can’t drop from overhead) 8 Bar Hop Burpees

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WOD 6/09/16

EMOM x40 1 – Run 200m / Bike 10 cal / Row 12-15 Cal 2 – 15 Box Jump Overs @24/20 3 – Max Effort KB Swing @24/16 4 – Rest

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