CrossFit Sacrifice WOD Thursday September 1, 2016
WOD 4 Rounds of: Row 250 Meters Run 400 Rest 2 Minutes Post time for each Round
WOD 4 Rounds of: Row 250 Meters Run 400 Rest 2 Minutes Post time for each Round
Back Squat 5 Reps Every 2 Minutes for 10 Minutes Floor Press 5 Reps every 2 Minutes for 10 Minutes then 100 Abmat situps for time Coach Dugs Barbell Club
10 rounds for time of: 155/105-lb. power cleans, 5 reps 10 walking lunges Post time to comments. Team Xavier with the Chris and Amber talking about Clipo the service Dog.
“Dirty Thirty” For Time 30 Box Jumps (24/20 in) 30 Jumping Pull-Ups 30 Kettlebell Swings (35/26 lbs) 30 Lunges 30 Knees-to-Elbows 30 Push Press (45/35 lbs) 30 Back Extensions 30 Wall Balls (20/14 lbs) 30 Burpees 30 Double-Unders Yoga with Shannon Every Sunday at 1pm Every Wednesday at 1030am
Come on in for an awesome Team WOD! Saturday 0900 come be apart of this awesome benefit! Raising money for Clipo the service dogs training for Team Xavier! Donations of $30 or more will get you an awesome event shirt!!