OR EMAIL: CROSSFITSACRIFICE@GMAIL.COM MOTIVATIONAL MONDAY “Kelly Brown”5 Rounds FOR TIME :Row 440m10 Box Jumps 30/24 10 Dead Lifts 275/185 10 Wall Balls 20/14 Background: This memorial workout is dedicated to CrossFit Kids Seminar Staff Flowmaster Kelly Brown who passed away after a courageous five-year battle with ovarian cancer on September 15, 2020. She was 44. Brown
OR EMAIL: CROSSFITSACRIFICE@GMAIL.COM SUPER SATURDAY OPEN TO THE PUBLIC WOD 0900 In Teams of 2: 2 Rounds FOR TIME of: 20 Burpees 40 Push Ups 20 Burpees 60 Lunges 40 Push Ups 20 Burpees 80 V Ups 60 Lunges 40 Push Ups 20 Burpees 100 Air Squats 80 V Ups 60 Lunges 40 Push Ups
OR EMAIL: CROSSFITSACRIFICE@GMAIL.COM HERO WOD FRIDAY SINCE 2010! OPEN GYM TODAY 0800 TO 1400 “Herzberg” 35:00 MIN AMRAP 800m Med Ball Run 10 Man Makers 50/35 21 Box Facing Burpee Box Jump6 Rope Climbs THEN Core Cash Out: 50-40-30-20-10 AbMAt Sit Ups : 50-:40-:30-:20-:10 L-Sit OR Low Plank
OR EMAIL: CROSSFITSACRIFICE@GMAIL.COM “HAPPY THANKSGIVING” TURKEY WOD 0900 “The Gobbler” For Time w a Partner Run 200100 DUs/300 Singles Run 200100 Sit UpsRun 200100 Pull Ups Run 200100 Wall Balls Run 200100 Burpees Run 200100 KBS 53/35 Run 200100 TTBRun 200
OR EMAIL: CROSSFITSACRIFICE@GMAIL.COM WOD WEDNESDAY “Power Stroke” 10-8-6-4-2 Power Snatch 135/95 *After Each Set 500/400m Row 30 AbMat Sit Ups Until 23:00 To Find 1RM Snatch THEN Accessory Cash Out 3 X 30Good Mornings
