CrossFit Sacrifice WOD Wednesday June 1, 2016
WOD Every Min on the Min for 20 Min Front Squats 5×4 @155/105 5×3 @185/135 5×2 @205/155 5×1 @225/185 Then 200 Meters Walking Lunge
WOD Every Min on the Min for 20 Min Front Squats 5×4 @155/105 5×3 @185/135 5×2 @205/155 5×1 @225/185 Then 200 Meters Walking Lunge
WOD “Betty” 5 Rounds For Time 12 Push Press (135 lbs/95 lbs) 20 Box Jumps (24 in/ 20 in) Congrats Team Sacrifice
The Memorial Day Murph! Come join us for one of the greatest Hero Wods! We honor Michael Murphy! WOD times 0530,0630,0830,0930 & Noon. There will be no evening classes If your hard core be at the 0530! “Murph” 100 Pullups 200 Pushups 300 Squats Partition the pull-ups, push-ups, and squats as needed. Start and finish
DT 5 Rounds For Time 12 Deadlifts (155/105 lbs) 9 Hang Power Cleans (155/105 lbs) 6 Push Jerks (155/105 lbs) In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan
Kaiser “WAR DOG” For Time 400m Run 25 Kettlebell Swings (55/35 lbs) 200m Farmers Walk 55/35 35/25 200m Waiters Walk 35/25 25 Box Jumps (24/20 in) 100m Sprint 100m Walking Lunge 100m Sprint 100m Walking Lunge 5 Burpees 400m Run w/ Medicine Ball (20/14 lbs) For the farmers walk carry one kettlebell and one dumbbell. For the