CrossFit Civitas

WOD/News

What we've been up to recently…

WOD 1/7/2016

A) Front Squat. 4 x 10 50X1 Tempo @ 60% B) 3 sets: 1 min on each station Strict Ring Dips Double Unders Double KB Push Press TTB Rest 1 min http://breakingmuscle.com/rowing/4-principles-to-master-the-rowing-machine  

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WOD 30/06/16

8min AMRAP Run 100m ME HS hold 8min AMRAP 10 plate GTOH 25/15 10 Burpee to plate 8min AMRAP 50m farmers carry – HEAVY ME pull ups 8min AMRAP 10 wall ball 9/6 10 box jumps 24/20 Rest 3min between AMRAPS

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WOD 29/06/16

As a pair complete for time: 50 – 40 – 30 – 20 – 10 Hang Power Cleans Front Squats STOH Loads will increase as the reps decrease, in the following increments: Men: 40kg/ 50kg/ 60kg/ 70kg/ 80kg Women: 30kg/ 35kg/ 40kg/ 45kg/ 50kg

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WOD 28/06/16

A. Power Snatch – build to a heavy single with perfect form. B. 24min EMOM min 1 – 5 TnG power snatch. Moderate/heavy min 2 – 15 box jump overs. 24/20 min 3 – 15 Wall Balls min 4 – 100m sprint

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