OR EMAIL: CROSSFITSACRIFICE@GMAIL.COM HERO WOD FRIDAY SINCE 2010 “Van Aalten” Partner Wod:20:00 AMRAP 2000m Row/ Partner Hand Stand150 Wall Balls/Partner Hand StandMax Toes To Bar/ Alternate work *Scale HS Hold to high plank hold. *Score is TTB reps completed. THEN Accessory Cash Out: 100 Plate Bench Press 45/25 This Hero WOD was originally posted by
OR EMAIL: CROSSFITSACRIFICE@GMAIL.COM THROWBACK THURSDAY Every 1:30 X 6 5-5-3-3-1-1 Push Jerk THEN 13:00 AMRAP 2-4-6-8-10…. Push Press 115/75 Pogo Burpees KB Swing 70/53 THEN Mobility Cash Out: Foam Roll Lumbar Spine 3:00. Smash Calves 2:00 Each Using KB.
OR EMAIL: CROSSFITSACRIFICE@GMAIL.COM TRANSFORMATION TUESDAY Every 1:30 X 6 5-5-3-3-1-1 Back Squat THEN 4 Rounds:18/14 Cal Row30 Air Squats10 DB FR Lunges 50/35 1:00 REST THEN Mobility Cash Out: Banded Hip Flexor Stretch 2:00 per side.
OR EMAIL: CROSSFITSACRIFICE@GMAIL.COM HAPPY HALLOWEEN WOD OPEN TO THE PUBLIC 0900 SINCE 2010 For Time:100 Air Squats 90 Sit Ups80 Lunges70 Hollow Rocks 60 Sec Low Plank 50 Mt Climbers (L/ R=1)40 Push Ups30 Burpees20 Jumping Squats 10 Wall Walks
OR EMAIL: CROSSFITSACRIFICE@GMAIL.COM MOTIVATIONAL MONDAY For Time: 40-30-20-10 x10m Run Box Jumps 24/20 Shoulder to OH 95/65 Alt Leg TTB
