• 15SEP, 2016
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    CrossFit Sacrifice Hero WOD Friday September 16, 2016

    Patton For Time 25 Deadlifts (155/105 lbs) 400 meter Run 10 Strict Pull-Ups 10 Clean-and-Jerks (155/105 lbs) 800 meter Run 10 Strict Pull-Ups 10 Clean-and-Jerks (155/105 lbs) 10 Strict Pull-Ups 800 meter Run 10 Clean-and-Jerks (155/105 lbs) 10 Strict Pullups 400 meter Run 25 Deadlifts (155/105 lbs) Shane Eric Patton, Son of James J. Patton

  • 14SEP, 2016
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    CrossFit Sacrifice WOD Thursday September 15, 2016

    Mobility * Choose 1-2 Thoracic Mobility Drills 7 Min * Choose 2-3 Lower Body Mobility Drills and spend 7 minutes with them. then Three sets for times of: 250 Meter Row 20 Wall Ball Shots (20/14 lbs) 20 Kettlebell Swings 2/1.5 Pood Rest 3 minutes

  • 13SEP, 2016
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    CrossFit Sacrifice WOD Wednesday September 14, 2016

    Strict Handstand Pushup Density Test For max reps: 90 seconds of Strict Handstand Push-Ups Rest 30 seconds 60 seconds of Strict Handstand Push-Ups Rest 30 seconds 30 seconds of Strict Handstand Push-Ups Note reps achieved for each set. then Power Cleans Every 2 minutes, for 20 minutes (10 sets): Clean *Sets 1-2 = 3 reps

  • 12SEP, 2016
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    CrossFit Sacrifice WOD Monday September 13, 2016

    WOD Five rounds for max reps of: Body weight Floor press Pull-ups * This is not a timed WOD! Take as much time to rest between sets as needed!! Post reps for both exercises in all rounds.

  • 11SEP, 2016
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    9-11 Memorial WOD Monday September 12, 2016

    9-11 Memorial WOD 2001m 1.25 Miles THEN: For each of the following 9 movements complete 11 reps: Box Jumps (30/24) Thrusters (125/85) Burpee Chest to Bar Pull Ups Cleans (175/120) Hand Stand Push Ups KB Swings (70/55) Toes to Bar Deadlifts (175/120) Push Jerk (125/85) THEN: 2001m Run 1.25 Miles