• 13JUN, 2016
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    CrossFit Sacrifice WOD Tuesday June 14, 2015

    Front  Squat *Set 1 – 5 reps *Set 2 – 3 reps *Set 3 – 1 rep *Set 4 – 3 reps *Set 5 – 3 reps *Set 6 – 2 reps *Sets 7-10 – 5 reps Rest exactly 2 minutes between sets. Post Heaviest 5 Rep 3 Rounds of 30 Double Unders 30 Situps

  • 12JUN, 2016
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    CrossFit Sacrifice WOD Monday June 13, 2016

    “Popeye” As Many Rounds as Possible in 20 minutes 5 Chest-to-Bar Pull-Ups 10 Wall Balls (20/14 lbs) 15 Kettlebell Swings (1.5/1 pood)

  • 09JUN, 2016
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    Hero WOD Friday June 10, 2016

    “JENNY” As Many Rounds as Possible (AMRAP) in 20 minutes 20 Overhead Squats (45/35 lb bar) 20 Back Squats (45/35 lb bar) 400 meter Run Use a men’s or women’s bar for the squats. “Jenny” was the second female Hero WOD, after “White. U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct.

  • 09JUN, 2016
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    “JENNY” As Many Rounds as Possible (AMRAP) in 20 minutes 20 Overhead Squats (45/35 lb bar) 20 Back Squats (45/35 lb bar) 400 meter Run Use a men’s or women’s bar for the squats. “Jenny” was the second female Hero WOD, after “White.”   U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died

  • 08JUN, 2016
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    CrossFit Sacrifice WOD Thursday June 9, 2016

    WOD Every 3 minutes, for 15 minutes (5 sets): Press x 7 reps *Hip or knees bend no Rep Use the time between sets to stretch calves and hip flexors. B. Complete as many rounds and reps as possible in 10 minutes of: 5 Strict Handstand Push-Ups 5 Strict Pull-Ups 15 Russian Kettlebell Swings 1.5/1Pood Russel-San!