WOD 22/08/2019 CROSSFIT CIVITANOVA G-M-W
TEAM OF 2

SKILL: HPS - OHS
14 MIN AMRAP
2 RNDS (1EACH)
6 HPS + 3 OHS unbroken modality
go direct into..
6 SYNCRO LATERAL BURPEE

RX M.W 40.25
SCL M.W 30.15 KG
Score is max reps

REST 3 MIN.

2 K ROW FOR TIME change as need
time cap 9:00 min:sec
WOD 21/08/2019 CROSSFIT CIVITANOVA M-W
FOR TIME
3 ROUND OF:
400 MT RUN 
12 POWER CLEAN 
RX M 60 KG W 40 KG
SC M 40 KG W 25 KG
WOD 20/08/2019 CROSSFIT CIVITANOVA G
EMOM 20:00
ODD 9 PULL UPS + 12 SIT UP
EVEN 15 BOX JUMP OVER 60/50 CM

CASH OUT 
E2MOM X 4 ROUND 
10/7 RING PUSH UP RX/SC
WOD 19/08/2019 CROSSFIT CIVITANOVA M-G-W
FOR TIME
40 ALT DB SNATCH
40 DB FR LUNGES
15 BURPEES FACING DB
50 DU
30 ALT DB SNATCH
30 DB FR LUNGES
15 BURPEES FACING DB
50 DU
20 ALT DB SNATCH
20 DB FR LUNGES
15 BURPEES FACING DB
50 DU
TIME CAP 18:00

RX M 20 - W 15
SCL M 15 - W 10


WOD 13/08/2019 CROSSFIT CIVITANOVA M-G-W
CHIPPER 
TEAM OF TWO CHANGE AS NEED 
AMRAP 24 MIN 
50/40 CAL BIKE
50 T2B
50 ONE DB STEP UP 60/50 CM
50 DUAL DB STOH
50 BURPEES
50 DUAL DB SQUAT CLEAN 
RX: M 20 W 15 KG
SC: M 15 W 10 KG
WOD 12/08/2019 CROSSFIT CIVITANOVA M-G-W
FOR TIME 
5 ROUND OF 
200 MT RUN
12 HANG POWER SNATCH 34/25 KG
12 BURPEES BOX JUMP OVER 60/50 CM
CAP TIME 16
WOD 10/08/2019 CROSSFIT CIVITANOVA M-G-W
FOR TIME 
5 ROUND OF 
200 MT RUN
12 HANG POWER SNATCH 34/25 KG
12 BURPEES BOX JUMP OVER 

CAP TIME 16
WOD 10/08/2019 CROSSFIT CIVITANOVA W
SKILL : BEAR COMPLEX
TEAM OF TWO
30 ROUND FOR TIME
WHILE PARTNER HOLD BIG HUG BUMPER 25/15 KG
RX M 60 W 40 SC M 43 W 25
CAP TIME 17 MIN 


WOD 09/08/2019 CROSSFIT CIVITANOVA M-G-W
FOR TIME!
30/20/10
DB/KB THRUSTER
DB RX 20/15 SC 15/10 KB RX 20/16 SC 16/12
15/12/9
STRICT PULL UPS
REST 3 MIN 
1 MILE RUN 
CAP 22 MIN
NOTE: FOR STIRCT PULL UP SINGLE REP IS AVOID

WOD 08/08/2019 CROSSFIT CIVITANOVA M-G
1 MIN MAX EFFORT
1ST CAL BIKE
2ND BURPEES TARGET BAR
3TH DU/ SU
4TH REST
X 7 ROUND
WOD 07/08/2019 CROSSFIT CIVITANOVA W
A. STRENGTH
BENCH PRESS
3 HEAVY REPS X 4 SET
NEW ROUND EVERY 3 MIN

B.METCON W
5 ROUND FOR TIME
15 AS 32/24 KG
30 WB 9/6 KG
200 MT RUN WITH SAND BAG 40/25 KG
CAP TIME 20 MIN
WOD 06/08/2019 CROSSFIT CIVITANOVA M-G
AMRAP 3:00 
BY IN 2 ROUNDS OF:
10 PULL UPS
10 BURPEES LATERAL ROW
THEN
MAX MT ROW
REST 3:00
X 4 ROUNDS

HAPPY BIRTHDAY TO OUR HEAD COACH!!!!!!!!
WOD 05/08/2019 CROSSFIT CIVITANOVA M-W
3 ROUNDS FOR TIME
30 FRONT SQUAT
15 HANG POWER CLEAN
90 DU
MEN RX 40 KG SCL 30 KG
WOMEN RX 25 KG SCL 15 KG
WOD 03/08/2019 CROSSFIT CIVITANOVA
CHIPPER 
TEAM OF TWO
22 MIN AMRAP
500 MT ROW
24 OHS 45/30 KG
30/24 CAL BIKE
24 POWER SNATCH 45/30 KG
WOD 02/08/2019 CROSSFIT CIVITANOVA G
EMOM 20:00
FIRST) 10 HSPU + MAX AIR SQUAT
SECOND) MAX ROPE CLIMB NO JUMP
THIRD) MAX BOX JUMP OVER 60/50 CM
FOURTH) MAX SIT UP
FIFTH)REST
WOD 01/08/2019 CROSSFIT CIVITANOVA M-G-W
A.STRENGTH
FRONT SQUAT 
2/2/2/2/2
START EVERY 2 MIN 

B.WOD 
14 MIN AMRAP
200 MT RUN 
12 HANG POWER CLEAN 
12 BURPEES LATERAL
RX: M 45 W 30
SC: M 30 W 20
WOD 31/07/2019 CROSSFIT CIVITANOVA G-W
FOR TIME!
4 ROUND OF 
7 DEADLIFT 110/75 KG
14 T2B
21 BOX JUMP 60/50 CM 
CAP TIME 18
WOD 30/07/2019 CROSSFIT CIVITANOVA M
TEAM OF 3
PART A 
FOR TIME
4 K ROW CHANGE AS NEED
PART B. 
FOR TIME
ALL THE MEMBER OF THE TEAM MUST COMPLETE 
ONE ROUND OF:
15/12 CAL BIKE
80 DU 
15/12 CAL BIKE

WOD 29/07/2019 CROSSFIT CIVITANOVA M-G-W
TEAM OF 2 CHANGE AS NEED
AMRAP 20:00
400 MT SYNCRO RUN
30 PULL UP
30 STOH AXLE BAR 45/30 KG
WOD 27/07/2019 CROSSFIT CIVITANOVA M-G
5 ROUND FOR TIME 
30 DU 
15/12 CAL BIKE 
9 STRICT PULL UPS
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