logo CrossFit Sacrifice
  • Home
  • Coaches
  • Schedule
  • Contact Us
  • Home
  • Coaches
  • Schedule
  • Contact Us
  • Home
  •  
  • Monthly archives: December, 2016

Monthly archives: December, 2016

  • 29DEC, 2016
    0 Comments

    CrossFit Sacrifice Hero WOD Friday December 30, 2016

    Donny 21-15-9-9-15-21 Reps For Time Deadlifts (225/155 lbs) Burpees U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, IA, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, IA, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised

    READ MORE
    • POSTED BY CrossFit Sacrifice
    • IN WOD
  • 28DEC, 2016
    0 Comments

    CrossFit Sacrifice WOD Thursday December 29, 2016

    Gymnastics HSPU Deficit/ Kipping Practice EMOM x 10 min -5 HSPU (Build up on deficit every 2 mins) (S1: No deficits – work on kips) (S3: 5 x kick up on wall + slow descent + fall off wall) (S4: 5 sec Handstand Wall Hold + 5 Pike Push-ups) *Score highest successful deficit set MetCon

    READ MORE
    • POSTED BY CrossFit Sacrifice
    • IN WOD
  • 27DEC, 2016
    0 Comments

    CrossFit Sacrifice WOD Wednesday December 28, 2016

    Warm-up -Thorough snatch warm-up of squat vs. power snatch Weightlifting EMOM x 12min -Power Snatch + Hang Squat Snatch + 3 Burpees (all at 70-75% of 1RM) MetCon Helen 3 RFT: -400m RUN -21 KBS (53/35#) (S1: 35/26#) -12 Pull-ups (S1: Jumping Pull-ups) (S2: Ring Rows) Core Cashout
3 Sets: -20 sec Hollow Rock Hold -20

    READ MORE
    • POSTED BY CrossFit Sacrifice
    • IN WOD
  • 26DEC, 2016
    0 Comments

    CrossFit Sacrifice WOD Tuesday December 27, 2016

    CHIPPER -60 Overhead Plate Lunges (45/25#) (S1: 25/15#) -50 Box Jumps (24/20) (S1: lower ht, still jump) -40 Push-ups -30 GHD Hip Extensions (S1: Supermans) -20 Thrusters (95/65#) (S1: 75/55) -10 Sit-ups -5 Burpees & BACK UP THE LIST^^^ Cooldown/Mobility 45-60 sec in each position -Childs Pose -Pigeon Stretch (each leg) Core Cashout Accumulate 3

    READ MORE
    • POSTED BY CrossFit Sacrifice
    • IN WOD
  • 25DEC, 2016
    0 Comments

    CrossFit Sacrifice Closed Monday December 26 for Christmas! See you all Tuesday!

    READ MORE
    • POSTED BY CrossFit Sacrifice
    • IN WOD
  • 1
  • 2
  • 3
  • 4
Upcoming classes
  • CrossFitMonday, 5:30 am - 6:30 am5:30 AM WOD
  • CrossFitMonday, 6:30 am - 7:30 am6:30 AM WOD
  • CrossFitMonday, 8:30 am - 9:30 am8:30 AM WOD/Day Care
  • CrossFitMonday, 9:30 am - 10:30 am9:30 AM WOD/Day Care
  • CrossFitMonday, 12:00 pm - 1:00 pm12:00 PM WOD
  • CrossFitMonday, 4:30 pm - 5:30 pm4:30 PM WOD
  • CrossFitMonday, 5:30 pm - 6:30 pm5:30 PM WOD
  • CrossFitMonday, 6:30 pm - 7:30 pmCrossFit: 6:30 PM
  • CrossFitTuesday, 5:30 am - 6:30 am5:30 AM WOD
  • CrossFitTuesday, 6:30 am - 7:30 am6:30 AM WOD
  • CrossFitTuesday, 8:30 am - 9:30 am8:30 AM WOD/Day Care
  • CrossFitTuesday, 9:30 am - 10:30 am9:30 AM WOD/Day Care
  • CrossFitTuesday, 12:00 pm - 1:00 pm12:00 PM WOD
  • CrossFitTuesday, 4:30 pm - 5:30 pm4:30 PM WOD
  • CrossFit KidsTuesday, 4:30 pm - 5:30 pmCrossFit Kids
  • CrossFitTuesday, 5:30 pm - 6:30 pm5:30 PM WOD
  • CrossFitTuesday, 6:30 pm - 7:30 pmCrossFit: 6:30 PM
© 2021 CrossFit Sacrifice