OR EMAIL: CROSSFITSACRIFICE@GMAIL.COM MOTIVATIONAL MONDAY 7 Rounds:12 Thrusters 75/55 9 Toes To Bar 200m Med Ball Run 20/14 THEN Accessory Cash Out:400m KB Farmers Walk *PICK A CHALLENGING KB WEIGHT
OR EMAIL: CROSSFITSACRIFICE@GMAIL.COM SHOUTOUT SATURDAY OPEN TO THE PUBLIC WOD SINCE 2010! 4 Rounds FOR TIME: 400m Run30 Box Jumps 24/20 30 Single Arm DB Thruster 35/25
OR EMAIL: CROSSFITSACRIFICE@GMAIL.COM HERO WOD FRIDAY SINCE 2010! “The Fuhrmanator” 6 Rounds FOR TIME OF: 100m Run5 Burpees10 KBS 53/35 15 Dead Lift20 Back Squats @95/65 THEN Mobility Cash Out: Foam Roll Quads 2:00 Couch Stretch 2:00 Per Side
OR EMAIL: CROSSFITSACRIFICE@GMAIL.COM THROWBACK THURSDAY Every 2:00 X 4 Max Set Kipping Pull Up + 10 Deep Strict Ring Rows THEN 2 Rounds:2:00 AMRAP10 Burpees20 Jump Squats Max HSPU1:00 REST2:00 AMRAP10 Burpees20 Jump Squats Max H.R. Push Ups 1:00 REST2:00 AMRAP10 Burpees20 Jump Squats Max Regular Push Ups 1:00 REST THEN Accessory Cash Out: 4
OR EMAIL: CROSSFITSACRIFICE@GMAIL.COM WOD WEDNESDAY 4 Rounds::30 Hand Stand Hold :30 High Plank Hold :30 Hollow Rocks :30 Low Plank Hold THEN 2 Rounds FOR TIME:400m Row20 DBL DB OH Lunges 50 Mt Climbers 400m Row20 DBL DB OH Lunges 50 DB Russian Twist @35/25*Mt Climber L+R=1 THEN Accessory Cash Out: 3 x MaxDB Strict
