• 31JAN, 2017
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    CrossFit Sacrifice WOD Wednesday February 1, 2017

    7 RFT: -7 Chest to Bar (S1: 7 Pull-ups) -7 Toes-to-Bar (S1: Knee Raises) -7 Air Squats -7 Push-ups -7 Russian KBS (70/53#) -7 High Box Jumps (30/24” (S1: 24/20”) -7 Burpees Core/Back Strength Cashout 4 Sets: -25 sec Side Plank Each Side -15 V-ups -15 GHD Hip Extensions -12 Double Dumbbell Rows (2 sec

  • 30JAN, 2017
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    CrossFit Sacrifice WOD Tuesday January 31, 2017

    Weightlifting EMOM x 10 min -Power Snatch + Hang Squat Snatch + 3 Burpees -all at 80-85% of 1RM MetCon CHIPPER (20 min cap) -60 Double Unders (S1: 120 Singles) -500m ROW -40 KBS (53/35#) -30 Goblet Squats -20 Sit-ups -10 Overhead Squats (95/65#) -20 Sit-ups -30 Goblet Squats -40 KBS (53/35#) -500m ROW -60

  • 29JAN, 2017
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    CrossFit Sacrifice WOD Monday January 30, 2016

    Run Intervals – 4 x 800m Run *2 min rest on own time between laps (If under 3:00 min for first 800m, run 5 intervals) (If over 5:00 min for first 800m, only run 3 intervals) Gymnastics Conditioning 5 Sets: -Max Set Strict Pull-ups (Accumulate) (S1: Use bands) -Max set HSPU with 4/2” deficit -10

  • 25JAN, 2017
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    CrossFit Sacrifice WOD Thursday January 26, 2017

    21-18-15-12-9-6-3 Cal Row Back squat (135/95)* Sit-Ups Double Unders *30 DU (60 singles) penalty if you drop the barbell before each back squat set is complete

  • 24JAN, 2017
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    CrossFit Sacrifice WOD Wednesday January 25, 2017

    CrossFit Games Open 11.5  20-Minute AMRAP of: 5 Power Cleans, 145# / 100# 10 Toes-To-Bar 15 Wall-Ball Shots, 20# / 14# Back Strength Conditioning Y/T/W/L’s (20 reps each position) – lay on stomach, & use 2.5-5lb plates Core Cashout 3 Sets: -45 sec Plank -30 Russian Twists (25/15#) Number 1!