OR EMAIL: CROSSFITSACRIFICE@GMAIL.COM HERO WOD FRIDAY SINCE 2010! “Celiz”1 Mile Run75 H.R Push Ups 75 Air Squats1 Mile Run75 Sit Ups75 Box Jumps *wear Weight Vest Core Cash Out:4 Rounds:30 Weighted Side Bends (15 Per Side) 25 Hollow Rocks BIO: We first found this Hero WOD posted on the website of Ruck and Field Fitness
HERO WOD FRIDAY SINCE 2010 “Christopher Mozzillo” 5 Rounds:5 Squat Clean and Jerk 10 Box Jumps 24/20 15 Pull Ups 500m Row @155/105 THEN Accessory Cash Out: 4 X 8 Each Heavy DB Curls This Firefighter Hero WOD is dedicated to Christopher Mozzillo, FDNY, Engine 55, who was killed on September 11, 2001.
OR EMAIL: CROSSFITSACRIFICE@GMAIL.COM THROWBACK THURSDAY 10:00 MIN To Find 3RM Thruster THEN @ 11:00- 19:00 MIN AMRAP10 KB Swing 70/53 10 Burpees25 Double Unders @20:00 800m Run For Time THEN Accessory Cash Out: 3 X Max Triceps Kick Backs Try to add weight each set.
THROWBACK THURSDAY 8 MIN EMOM 3 Push Press THEN 7 Rounds FOR TIME OF:10 HSPU10 SDLHP 95/65 200m Run THEN Accessory Cash Out:4 X 30 Red Band Tricep Pull Down
OR EMAIL: CROSSFITSACRIFICE@GMAIL.COM WOD WEDNESDAY Tabata Hollow Rocks THEN For Time: 300m Run THEN7 Rounds: 10 OHS 95/65 10 GHD Sit Up THEN 300m Run Mobility Cash Out: 2:00 Banded Shoulder Stretch Of Your Choice Each Side
