• 22DEC, 2016
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    The 12 Days of Christmas!!!

    12 Days of Christmas 1. Thruster (135/ 95lb) 2. Deadlifts (135/ 95) 3. Strict Pull-ups (S1: 5 Banded Pull-ups) (S2: 6 Ring Rows) 4. Pistols (S1: 5. Golden T2B (S1: Knee Raises) 6. High Box Jumps (30/24”) (S1: 24/ 20”) 7. HR-PU (S1: HR Knee Push-ups) 8. KB Snatches (53/35lb) (S1: 35/ 18lb) 9. Double

  • 21DEC, 2016
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    CrossFit Sacrifice WOD Thursday December 22, 2016

    Weightlifting EMOM x 20 min Clean + Front Squat + Jerk (Split/Push/  describe difference)  (add weight every 2 successful completions of the complex) ~~5 min Rest~~ MetCon 100 Burpees for Time (10min Cap  If not done in 10min, record rep score.) Core Cashout Accumulate 90sec L-sit position on rings (S1: Knee Raise Hold

  • 20DEC, 2016
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    CrossFit Sacrifice WOD Wednesday December 21, 2016

    Gymnastics Muscle-ups Gymnastics EMOM x 12 min-Muscle Ups (3/2) (Bar or Ring)(S1: 1 Muscle Up) (S2: 5 Chest to Bar) (S3: 6 Pull-ups) (S4: 7 Jumping Pull-ups) (S5: 8 Ring-Rows) Metcon 3 RFT- 100 Double Unders (200 singles) -75 Air Squats -50 Sit-ups Core Cashout 3 Sets: -40 Mt. Climbers -20sec Hollow RockHold

  • 19DEC, 2016
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    CrossFit Sacrifice WOD Tuesday December 20, 2016

    WOD  Weightlifting Split Jerk brief/ drills w/ PVC (~5 min)-15 min to build to a heavy/max split jerk (from rack Metcon Jackie For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups Core Cashout 3 Sets -12 Pirouette Jump-Throughs- 20 Russian Twists(35/25#) (S1: 25/15#)

  • 18DEC, 2016
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    CrossFit Sacrifice WOD Monday December 19, 2016

    WOD ~2 ROUNDS~ 4min AMRAP 200m Run (Buy-in) -5 Power Clean (135/95#) (S1: 105/75#) -5 Burpees ~~2 min REST~~ 4min AMRAP 200m Run (Buy-in) -5 HSPU (S1: 15 sec Handstand Wall Hold) (S2: Box/Pike Push-up) -5 Russian KBS (72/ 53#) (S1: 53/ 35#) ~~2 min REST~~ 4min AMRAP 200m Run (Buy-in) -5 Front Squat (135/