CrossFit Civitas

WOD/News

What we've been up to recently…

WOD 21/7/2016

A. Gymnastics Skill Work – Negatives MU/C2B/Pull Up/Ring Row 5×5 Eccentric as slow as possible. B. 10 Minute AMRAP 100m OH. Plate Carry 10 S/A KB Snatch 10 Ring Dips Rest 3 minutes C. 10 Minute AMRAP 5 Burpee MU/ 8 Burpee PU 200m Run   Throwback to Civitas debut at Strength in Depth 2014.

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WOD 20/7/2016

In pairs complete the following for time; For time: 16 deadlifts 160/ 110 100 Sit Ups 160 double-unders 8 rope climbs 160 Wall Ball 8 rope climbs 160 double-unders 100 Sit Ups 16 deadlifts 160/ 110

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WOD 19/7/2016

A. New round every 3 minutes x 4 Run 400m rest 3 minutes B. New Round every 3 minutes x 4 8-6-4 of Box Jump Overs, TTB rest 3 minutes C. New Round every 3 minutes x 4 9-6-3 Power Clean, Bar Hop Burpees

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WOD 18/07/16

A. Back Squat – 3RM A1. 3×3 @75% B. 3 rounds for time: Run 400m 15 C2b or 10MU 20 KB Swing @32/24

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