OR EMAIL: CROSSFITSACRIFICE@GMAIL.COM WOD WEDNESDAY 10:00 MINTo Find 1RM Height Box Jump THEN CF Games 2020 “Awful Annie” 50-40-30-20-10 Double Unders GHD Sit Ups 5-4-3-2-1 Cleans 275/185 *Athlete chooses sit up style and clean weight that suits their abilities. THEN Mobility Cash Out: 2:30 Pigeon Stretch Each Leg. 3:00 Foam Roll Lumbar Spine.
OR EMAIL: CROSSFITSACRIFICE@GMAIL.COM TRANSFORMATION TUESDAY Every 2:30 X 4 12 Front Rack Lunges+ 20 Good Mornings 45/35 THEN For Time: “Funny Bone” 21-15-9KB Swing 70/53 Box Jump Over 24/20 Front Squat 135/95 THEN Accessory Cash Out: 3 X 15 Upright Delt Fly 5/2.5
OR EMAIL: CROSSFITSACRIFICE@GMAIL.COM MOTIVATIONAL MONDAY Partner Wod: “Grace”30 Clean & Jerks 135/95 1000m Row (Swap @ 500m) “Karen”150 Wall Ball Shots 20/14 1.5 Mile Sprint (Swap Each 400m) *Split Grace & Karen however you like. THEN Mobility Cash Out: 2:00 Rock Bottom Squat Hold2:00 Each Leg Couch Stretch
OR EMAIL: CROSSFITSACRIFICE@GMAIL.COM SHOUTOUT SATURDAY SINCE 2010 OPEN TO THE PUBLIC WOD 0900 Rumble Team Wod 1 Extended Edition: 24:00 MIN AMRAP 17/13 Cal Row 50’ OH Lunge 17 Wall Balls 50’ OH Lunge SWAP after FULL round complete. Sub Row for 200m Run if needed.
OR EMAIL: CROSSFITSACRIFICE@GMAIL.COM HERO WOD FRIDAY SINCE 2010! “Greg Alia”4 Rounds:23 Russian KBS 53/35 23 Box Jumps 24/20 23 AbMat Sit Ups23 DB Snatch 35/2523 KB Goblet Squat 53/35 23 Double Unders23 Med Ball Cleans 20/14 Buy Out: 3:06 High Plank THEN Mobility Cash Out: 2:00 Couch Stretch Each Leg. On September 30, 2016 Forest
