• 13MAR, 2016
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    CrossFit Sacrifice WOD Monday March 14, 2016

    Quarter Gone BAD 5 Rounds, For Total Reps in 18 minutes 15 Seconds Thrusters (135/95 lbs) 45 Seconds Rest 15 Seconds Weighted Pull-Up 45/25 45 Seconds Rest 15 Seconds Burpees 45 Seconds Rest Move from each of three stations after 15 seconds of work and 45 seconds of rest. The clock does not reset or

  • 10MAR, 2016
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    Open WOD 16.3

    Rx’d Complete as many rounds and reps as possible in 7 minutes of: 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb. Scaled Complete as many rounds and reps as possible in 7 minutes of: 10 power snatches 5 jumping chest-to-bar pull-ups Men use 45 lb. Women use 35 lb.

  • 09MAR, 2016
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    CrossFit Sacrifice WOD Thursday March 10, 2016

    WOD 3 rounds for time of: 250-meter row 21 Pullups 21 AbMat sit-ups 400-meter run Post time to comments. The Crew!!

  • 08MAR, 2016
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    CrossFit Sacrifice WOD Wednesday March 9, 2016

    Floor Press 2 sec pause at bottom 15 minutes to a 4 RM *Remain active at the bottom, explode up! then 10 – 8 – 6 – 8 – 10 reps for time of: Push Jerks Ring Pushups RX 155/115 RX Plus 185/135 The Spartan Captain!  Nice work Qwan!!

  • 07MAR, 2016
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    CrossFit Sacrifice WOD Tuesday March 8, 2016

    WOD Every 90 Secs 7 rounds 2 snatches (full) @ 75% Then 15 min emom Min 1-20 KBS (M/W)53/35 Min 2-15 Ab Mat Situps Min 3-10 Hang Power Snatches 115/80 Min 4-15 Wall Balls 20/14 Min 5-12 M/ 8 F Cal Row Good Luck to the Limas boys as they travel West! It’s been great having