CrossFit Civitas

WOD/News

What we've been up to recently…

WOD 7/6/2016

A. 9min AMRAP 70-80% 50m OH Plate Carry 15 UB Russian Swings Rest 3 minutes B. 9min AMRAP 70-80% 2 Rope Climbs 30 Double Unders Rest 3 minutes C. 9min AMRAP 70-80% 3 Bar MU, 6 C2B, 9 Elevated Rows 3 Wall Climbs

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WOD 6/7/2016

A. Heavy Single Clean B. In pairs complete AMRAP in 24 minutes round on/off style. 1 Clean @ around 70-80% of A 10 Bar Hop Burpees 1 Clean @ around 70-80% of A 200m Run

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WOD 5/07/016

New round every 2min x6 Row 15 calories 10 Thrusters 42.5/30 Rest 3min New round every 2min x6 Run 200m 12 box jump overs Rest 3min New round every 2min x6 10 Deadlift 80/60 20 wall balls

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WOD 4/7/2016

A – Backsquat 
Build to a heavy single for the day Then 
5 x 5@70% of Heavy single, pause 2s on reps 1 and 5 B. For time Run 1K 42 Burpee 30 KB Swings 32/24 18 MU / C2B / Pull Up

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