• 14FEB, 2017
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    CrossFit Sacrifice WOD Wednesday February 15, 2017

    14.5/16.5 Open Workout 21-18-15-12-9-6-3 -Thrusters (95/65#) (S1: 65/45#)* -Bar-Facing Burpees *Rx Masters 55+ 65/45# **25 min Cap Core/Back Cashout 3 Sets: -20 Tuck-ups -20 Russian Twists (35/25#) -10 Dumbbell Reverse Flies Mobility -1 min Pigeon Stretch each side -1 min Downward Dog on the wall Go P!!!!

  • 13FEB, 2017
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    CrossFit Sacrifice WOD Tuesday February 14, 2017

    Gymnastics Conditioning 4 RFT:
-10 HSPU (S1: Pike Push-ups) -10 Chest to Bar (S1: Pull-ups) -10 Pistols (5 per leg) -1 min rest **Score is total work time 10min AMRAP -10 Front Squats (135/95#) (S1: 115/75#) -50 Double Unders Core Cashout 3 Sets: -8 Strict Toes to Bar -15 sec Ring L-Sit Hold Mobility -1 min

  • 12FEB, 2017
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    CrossFit Sacrifice WOD Monday February 13, 2017

    Push Press 4 max rep push press sets all at 75% in 12 min (Score is total reps of all 4 sets) 3 RFT: -200m Run -20 Calorie Row -20 Power Snatches (95/65#) **16 min Cap Back Strength Y/T/A/W/L’s Back Warm-up – 20 reps at each position with 2.5-5lb plates Core Cashout 3 Sets: -15

  • 09FEB, 2017
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    CrossFit Sacrifice Hero WOD Friday, February 10, 2017

    Badger 3 RFT: -30 Squat Cleans (95/65#) -30 Pull-ups (S1: Jumping Pull-ups) (S2: Ring Rows) -800m RUN Mobility -Runner’s Lunge Each Leg -Calves Wall Stretch Core Cashout -Accumulate 4 min Plank & 100 Sit-up

  • 08FEB, 2017
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    CrossFit Sacrifice WOD Thursday February 9, 2017

    MetCon EMOM x 28 1. 10 Dumbbell Power Snatches (Alternating) (45/35#) 2. Calorie Row Sprint (12/10) 3. 10 Pistols (Alternating) (20/14#) 4. 2 Muscle Ups (Bar or Ring) (S1: 5 Chest-to-Bar) (S1: 7 Pull-ups) (S3: 10 Jumping Pull-ups or Ring Rows) Mobility -Foam Roll Lats and Upper Back -1 min Child’s Pose Core Cashout 3