WOD Archives – Page 34 of 360 – CrossFit Sacrifice

18JAN, 2025
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CrossFit – Sun, Jan 19

CrossFit – Sun, Jan 19 SUNDAY FUNDAY (Time) 10 RFT 10 Push Up 100 M Dash
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- POSTED BY CrossFit Sacrifice
- IN WOD
17JAN, 2025
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CrossFit – Sat, Jan 18

CrossFit – Sat, Jan 18 Saturday Community WOD (AMRAP – Rounds and Reps) 20:00 AMRAP 20 Alternating Dumbbell Snatches 35/25 10 Burpee Box Jump Overs 24/20 20 V Ups RX+ 50/35;GHD Sit Ups
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- POSTED BY CrossFit Sacrifice
- IN WOD
16JAN, 2025
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CrossFit – Fri, Jan 17

CrossFit – Fri, Jan 17 Suggested Warm-Up Warm-Up 1-2 MOBILITY ROUNDS 5 Inchworms w/ Push Up 10 Alt Piked Toe Taps 5/5 Moose Antlers 10 Glute Bridge Raises 10 Bird Dogs Into… 3 ROUNDS 8 Push Ups (RND 2= Pike Push Up, RND 3= Push Press) 8 KB Deadlifts (RND 2= Russian Swings, RND 3=
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- POSTED BY CrossFit Sacrifice
- IN WOD
15JAN, 2025
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CrossFit – Thu, Jan 16

CrossFit – Thu, Jan 16 Suggested Warm-Up Warm-Up 1-2 ROUNDS 6 Cat Cows 6/6 Moose Antlers 6 Alt. Samson Lunges 6 Yoga Push-Ups Into… 2-3 ROUNDS 1:00 Cardio Choice 5 Tempo Push-Ups (31×1) 5/5 Seated Arnold Press 10 Alt. Step-Ups Workout – All 3 SETS FOR QUALITY 2:00 Cardio Choice 2/2 DB/KB Turkish Get-Ups (Athlete
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- POSTED BY CrossFit Sacrifice
- IN WOD
14JAN, 2025
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CrossFit – Wed, Jan 15

CrossFit – Wed, Jan 15 Suggested Warm-Up Warm-Up 1 ROUND 400 M Run High Knees Butt Kickers Side Shuffle Hamstring Sweeps Walking Hip Openers 200 M Run Into 2 ROUNDS (Time Permitting) 10 BB RDL 8 BB High Pulls 6 High Hang Muscle Cleans 10 Elbow Punches Strength – All EVERY 1:30 x 6 SETS*
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- POSTED BY CrossFit Sacrifice
- IN WOD

Upcoming classes

CrossFitFriday, 5:30 am - 6:30 am5:30 AM The Early Birds
CrossFit - Fri, Sep 11

Warm-Up:
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Alternating Scorpions
10 Down Dog Toe Touches
8 Inchworm Push-Ups
5/5 World's Greatest Stretch
10 Bootstrap Squats
10 Banded Pull-Aparts
-
2 Sets:
8 Barbell Good Mornings
8 Tall Muscle Cleans
10 Behind the Neck Elbow Punch Throughs
6 Barbell Front Squats
8 Scapular Pull-Ups
Specific Barbell and Toes-to-Bar Prep
Toes-to-Bar Skill Build (Simple to Complex):
:20 Dead-Hang + Active Hang
10 Hollow Rocks
8 Bar Kip Swings
5 Knees to Chest
5 Knees to Elbows
3-5 Toes-to-Bar or working modification for the day (Confirming the break plan)
-
2 Sets: Empty, Then Working Load
3 Clean Lift Offs
3 Slow Pull Power Cleans
3 Power Cleans (Fast elbows, full extension before the pull under)
-
8 Wall Balls @ working ball (Confirming target and squat depth)
200/175m Row @ easy pace, then :20 @ intended workout pace
"9/11" (Time)
For Time
Buy-In: 2001m Row
Then, 9 Rounds:
11 Toes-to-Bar
11 Power Cleans
11 Wall Balls

Time Cap: 35:00 Men | 36:00 Women
Score = Time

Barbell: 110/70lb (50/32kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft

Symbolism:
2001m Row, the year of the attacks
9 Rounds, September
11 Repetitions, the 11th
110lb Barbell, the 110 stories of the Twin Towers
Goals: 25:00-30:00
Stimulus: Muscular Endurance, Sustained Pacing
RPE: 9/10
Primary Objective: Hold consistent round times across all 9 rounds after the row.
Secondary Objective: Keep every station to two sets or fewer, no failed reps and no long stares at the bar.
[9/11:Levels] (Time)
Level 2:
2001m Row
9 Rounds: 11 Alt Toes-to-Bar, 11 Power Cleans, 11 Wall Balls
Barbell: 95/65lb (43/29kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft

Level 1:
2001m Row
9 Rounds: 11 Hanging Knee Raises, 11 Hang Power Cleans, 11 Wall Balls
Barbell: 65/45lb (29/20kg)
Wall Ball: 14/10lb (6/4kg) to 9/8ft

Masters 55+:
2001m Row
9 Rounds: 11 Toes-to-Bar or Knees to Elbows, 11 Power Cleans, 11 Wall Balls
Barbell: 95/65lb (43/29kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft

Competitor:
As prescribed

Hotel Gym / Travel:
2001m Row or Run (Depending on Availability)
9 Rounds: 11 V-Ups or Hanging Knee Raises, 11 Dumbbell Power Cleans, 11 Dumbbell Thrusters
Dumbbells: 50/35lb (22.5/15kg)
PRVN Reset
For Quality:
3 Sets:
:30/:30 Couch Stretch
:30/:30 Crossbody Lat Stretch
:30 Childs Pose with Lat Reach
Optional Accessories (Checkmark)
For Quality
3-4 Sets
10/10 Half Kneeling Paloff Press with Rotation
1:00 Sorenson Hold
:30/:30 Side Plank
CrossFitFriday, 8:30 am - 9:30 am8:30 AM The Breakfast Club
CrossFit - Fri, Sep 11

Warm-Up:
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Alternating Scorpions
10 Down Dog Toe Touches
8 Inchworm Push-Ups
5/5 World's Greatest Stretch
10 Bootstrap Squats
10 Banded Pull-Aparts
-
2 Sets:
8 Barbell Good Mornings
8 Tall Muscle Cleans
10 Behind the Neck Elbow Punch Throughs
6 Barbell Front Squats
8 Scapular Pull-Ups
Specific Barbell and Toes-to-Bar Prep
Toes-to-Bar Skill Build (Simple to Complex):
:20 Dead-Hang + Active Hang
10 Hollow Rocks
8 Bar Kip Swings
5 Knees to Chest
5 Knees to Elbows
3-5 Toes-to-Bar or working modification for the day (Confirming the break plan)
-
2 Sets: Empty, Then Working Load
3 Clean Lift Offs
3 Slow Pull Power Cleans
3 Power Cleans (Fast elbows, full extension before the pull under)
-
8 Wall Balls @ working ball (Confirming target and squat depth)
200/175m Row @ easy pace, then :20 @ intended workout pace
"9/11" (Time)
For Time
Buy-In: 2001m Row
Then, 9 Rounds:
11 Toes-to-Bar
11 Power Cleans
11 Wall Balls

Time Cap: 35:00 Men | 36:00 Women
Score = Time

Barbell: 110/70lb (50/32kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft

Symbolism:
2001m Row, the year of the attacks
9 Rounds, September
11 Repetitions, the 11th
110lb Barbell, the 110 stories of the Twin Towers
Goals: 25:00-30:00
Stimulus: Muscular Endurance, Sustained Pacing
RPE: 9/10
Primary Objective: Hold consistent round times across all 9 rounds after the row.
Secondary Objective: Keep every station to two sets or fewer, no failed reps and no long stares at the bar.
[9/11:Levels] (Time)
Level 2:
2001m Row
9 Rounds: 11 Alt Toes-to-Bar, 11 Power Cleans, 11 Wall Balls
Barbell: 95/65lb (43/29kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft

Level 1:
2001m Row
9 Rounds: 11 Hanging Knee Raises, 11 Hang Power Cleans, 11 Wall Balls
Barbell: 65/45lb (29/20kg)
Wall Ball: 14/10lb (6/4kg) to 9/8ft

Masters 55+:
2001m Row
9 Rounds: 11 Toes-to-Bar or Knees to Elbows, 11 Power Cleans, 11 Wall Balls
Barbell: 95/65lb (43/29kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft

Competitor:
As prescribed

Hotel Gym / Travel:
2001m Row or Run (Depending on Availability)
9 Rounds: 11 V-Ups or Hanging Knee Raises, 11 Dumbbell Power Cleans, 11 Dumbbell Thrusters
Dumbbells: 50/35lb (22.5/15kg)
PRVN Reset
For Quality:
3 Sets:
:30/:30 Couch Stretch
:30/:30 Crossbody Lat Stretch
:30 Childs Pose with Lat Reach
Optional Accessories (Checkmark)
For Quality
3-4 Sets
10/10 Half Kneeling Paloff Press with Rotation
1:00 Sorenson Hold
:30/:30 Side Plank
CrossFitFriday, 9:30 am - 10:30 am9:30 AM WOD/Day Care Family Ties
CrossFit - Fri, Sep 11

Warm-Up:
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Alternating Scorpions
10 Down Dog Toe Touches
8 Inchworm Push-Ups
5/5 World's Greatest Stretch
10 Bootstrap Squats
10 Banded Pull-Aparts
-
2 Sets:
8 Barbell Good Mornings
8 Tall Muscle Cleans
10 Behind the Neck Elbow Punch Throughs
6 Barbell Front Squats
8 Scapular Pull-Ups
Specific Barbell and Toes-to-Bar Prep
Toes-to-Bar Skill Build (Simple to Complex):
:20 Dead-Hang + Active Hang
10 Hollow Rocks
8 Bar Kip Swings
5 Knees to Chest
5 Knees to Elbows
3-5 Toes-to-Bar or working modification for the day (Confirming the break plan)
-
2 Sets: Empty, Then Working Load
3 Clean Lift Offs
3 Slow Pull Power Cleans
3 Power Cleans (Fast elbows, full extension before the pull under)
-
8 Wall Balls @ working ball (Confirming target and squat depth)
200/175m Row @ easy pace, then :20 @ intended workout pace
"9/11" (Time)
For Time
Buy-In: 2001m Row
Then, 9 Rounds:
11 Toes-to-Bar
11 Power Cleans
11 Wall Balls

Time Cap: 35:00 Men | 36:00 Women
Score = Time

Barbell: 110/70lb (50/32kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft

Symbolism:
2001m Row, the year of the attacks
9 Rounds, September
11 Repetitions, the 11th
110lb Barbell, the 110 stories of the Twin Towers
Goals: 25:00-30:00
Stimulus: Muscular Endurance, Sustained Pacing
RPE: 9/10
Primary Objective: Hold consistent round times across all 9 rounds after the row.
Secondary Objective: Keep every station to two sets or fewer, no failed reps and no long stares at the bar.
[9/11:Levels] (Time)
Level 2:
2001m Row
9 Rounds: 11 Alt Toes-to-Bar, 11 Power Cleans, 11 Wall Balls
Barbell: 95/65lb (43/29kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft

Level 1:
2001m Row
9 Rounds: 11 Hanging Knee Raises, 11 Hang Power Cleans, 11 Wall Balls
Barbell: 65/45lb (29/20kg)
Wall Ball: 14/10lb (6/4kg) to 9/8ft

Masters 55+:
2001m Row
9 Rounds: 11 Toes-to-Bar or Knees to Elbows, 11 Power Cleans, 11 Wall Balls
Barbell: 95/65lb (43/29kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft

Competitor:
As prescribed

Hotel Gym / Travel:
2001m Row or Run (Depending on Availability)
9 Rounds: 11 V-Ups or Hanging Knee Raises, 11 Dumbbell Power Cleans, 11 Dumbbell Thrusters
Dumbbells: 50/35lb (22.5/15kg)
PRVN Reset
For Quality:
3 Sets:
:30/:30 Couch Stretch
:30/:30 Crossbody Lat Stretch
:30 Childs Pose with Lat Reach
Optional Accessories (Checkmark)
For Quality
3-4 Sets
10/10 Half Kneeling Paloff Press with Rotation
1:00 Sorenson Hold
:30/:30 Side Plank
CrossFitFriday, 12:00 pm - 1:00 pm12:00 PM The Legends
CrossFit - Fri, Sep 11

Warm-Up:
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Alternating Scorpions
10 Down Dog Toe Touches
8 Inchworm Push-Ups
5/5 World's Greatest Stretch
10 Bootstrap Squats
10 Banded Pull-Aparts
-
2 Sets:
8 Barbell Good Mornings
8 Tall Muscle Cleans
10 Behind the Neck Elbow Punch Throughs
6 Barbell Front Squats
8 Scapular Pull-Ups
Specific Barbell and Toes-to-Bar Prep
Toes-to-Bar Skill Build (Simple to Complex):
:20 Dead-Hang + Active Hang
10 Hollow Rocks
8 Bar Kip Swings
5 Knees to Chest
5 Knees to Elbows
3-5 Toes-to-Bar or working modification for the day (Confirming the break plan)
-
2 Sets: Empty, Then Working Load
3 Clean Lift Offs
3 Slow Pull Power Cleans
3 Power Cleans (Fast elbows, full extension before the pull under)
-
8 Wall Balls @ working ball (Confirming target and squat depth)
200/175m Row @ easy pace, then :20 @ intended workout pace
"9/11" (Time)
For Time
Buy-In: 2001m Row
Then, 9 Rounds:
11 Toes-to-Bar
11 Power Cleans
11 Wall Balls

Time Cap: 35:00 Men | 36:00 Women
Score = Time

Barbell: 110/70lb (50/32kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft

Symbolism:
2001m Row, the year of the attacks
9 Rounds, September
11 Repetitions, the 11th
110lb Barbell, the 110 stories of the Twin Towers
Goals: 25:00-30:00
Stimulus: Muscular Endurance, Sustained Pacing
RPE: 9/10
Primary Objective: Hold consistent round times across all 9 rounds after the row.
Secondary Objective: Keep every station to two sets or fewer, no failed reps and no long stares at the bar.
[9/11:Levels] (Time)
Level 2:
2001m Row
9 Rounds: 11 Alt Toes-to-Bar, 11 Power Cleans, 11 Wall Balls
Barbell: 95/65lb (43/29kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft

Level 1:
2001m Row
9 Rounds: 11 Hanging Knee Raises, 11 Hang Power Cleans, 11 Wall Balls
Barbell: 65/45lb (29/20kg)
Wall Ball: 14/10lb (6/4kg) to 9/8ft

Masters 55+:
2001m Row
9 Rounds: 11 Toes-to-Bar or Knees to Elbows, 11 Power Cleans, 11 Wall Balls
Barbell: 95/65lb (43/29kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft

Competitor:
As prescribed

Hotel Gym / Travel:
2001m Row or Run (Depending on Availability)
9 Rounds: 11 V-Ups or Hanging Knee Raises, 11 Dumbbell Power Cleans, 11 Dumbbell Thrusters
Dumbbells: 50/35lb (22.5/15kg)
PRVN Reset
For Quality:
3 Sets:
:30/:30 Couch Stretch
:30/:30 Crossbody Lat Stretch
:30 Childs Pose with Lat Reach
Optional Accessories (Checkmark)
For Quality
3-4 Sets
10/10 Half Kneeling Paloff Press with Rotation
1:00 Sorenson Hold
:30/:30 Side Plank
CrossFitFriday, 4:30 pm - 5:30 pm4:30 PM The Breakout Gang
CrossFit - Fri, Sep 11

Warm-Up:
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Alternating Scorpions
10 Down Dog Toe Touches
8 Inchworm Push-Ups
5/5 World's Greatest Stretch
10 Bootstrap Squats
10 Banded Pull-Aparts
-
2 Sets:
8 Barbell Good Mornings
8 Tall Muscle Cleans
10 Behind the Neck Elbow Punch Throughs
6 Barbell Front Squats
8 Scapular Pull-Ups
Specific Barbell and Toes-to-Bar Prep
Toes-to-Bar Skill Build (Simple to Complex):
:20 Dead-Hang + Active Hang
10 Hollow Rocks
8 Bar Kip Swings
5 Knees to Chest
5 Knees to Elbows
3-5 Toes-to-Bar or working modification for the day (Confirming the break plan)
-
2 Sets: Empty, Then Working Load
3 Clean Lift Offs
3 Slow Pull Power Cleans
3 Power Cleans (Fast elbows, full extension before the pull under)
-
8 Wall Balls @ working ball (Confirming target and squat depth)
200/175m Row @ easy pace, then :20 @ intended workout pace
"9/11" (Time)
For Time
Buy-In: 2001m Row
Then, 9 Rounds:
11 Toes-to-Bar
11 Power Cleans
11 Wall Balls

Time Cap: 35:00 Men | 36:00 Women
Score = Time

Barbell: 110/70lb (50/32kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft

Symbolism:
2001m Row, the year of the attacks
9 Rounds, September
11 Repetitions, the 11th
110lb Barbell, the 110 stories of the Twin Towers
Goals: 25:00-30:00
Stimulus: Muscular Endurance, Sustained Pacing
RPE: 9/10
Primary Objective: Hold consistent round times across all 9 rounds after the row.
Secondary Objective: Keep every station to two sets or fewer, no failed reps and no long stares at the bar.
[9/11:Levels] (Time)
Level 2:
2001m Row
9 Rounds: 11 Alt Toes-to-Bar, 11 Power Cleans, 11 Wall Balls
Barbell: 95/65lb (43/29kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft

Level 1:
2001m Row
9 Rounds: 11 Hanging Knee Raises, 11 Hang Power Cleans, 11 Wall Balls
Barbell: 65/45lb (29/20kg)
Wall Ball: 14/10lb (6/4kg) to 9/8ft

Masters 55+:
2001m Row
9 Rounds: 11 Toes-to-Bar or Knees to Elbows, 11 Power Cleans, 11 Wall Balls
Barbell: 95/65lb (43/29kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft

Competitor:
As prescribed

Hotel Gym / Travel:
2001m Row or Run (Depending on Availability)
9 Rounds: 11 V-Ups or Hanging Knee Raises, 11 Dumbbell Power Cleans, 11 Dumbbell Thrusters
Dumbbells: 50/35lb (22.5/15kg)
PRVN Reset
For Quality:
3 Sets:
:30/:30 Couch Stretch
:30/:30 Crossbody Lat Stretch
:30 Childs Pose with Lat Reach
Optional Accessories (Checkmark)
For Quality
3-4 Sets
10/10 Half Kneeling Paloff Press with Rotation
1:00 Sorenson Hold
:30/:30 Side Plank
CrossFitFriday, 5:30 pm - 6:30 pm5:30 PM The Late Shift
CrossFit - Fri, Sep 11

Warm-Up:
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Alternating Scorpions
10 Down Dog Toe Touches
8 Inchworm Push-Ups
5/5 World's Greatest Stretch
10 Bootstrap Squats
10 Banded Pull-Aparts
-
2 Sets:
8 Barbell Good Mornings
8 Tall Muscle Cleans
10 Behind the Neck Elbow Punch Throughs
6 Barbell Front Squats
8 Scapular Pull-Ups
Specific Barbell and Toes-to-Bar Prep
Toes-to-Bar Skill Build (Simple to Complex):
:20 Dead-Hang + Active Hang
10 Hollow Rocks
8 Bar Kip Swings
5 Knees to Chest
5 Knees to Elbows
3-5 Toes-to-Bar or working modification for the day (Confirming the break plan)
-
2 Sets: Empty, Then Working Load
3 Clean Lift Offs
3 Slow Pull Power Cleans
3 Power Cleans (Fast elbows, full extension before the pull under)
-
8 Wall Balls @ working ball (Confirming target and squat depth)
200/175m Row @ easy pace, then :20 @ intended workout pace
"9/11" (Time)
For Time
Buy-In: 2001m Row
Then, 9 Rounds:
11 Toes-to-Bar
11 Power Cleans
11 Wall Balls

Time Cap: 35:00 Men | 36:00 Women
Score = Time

Barbell: 110/70lb (50/32kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft

Symbolism:
2001m Row, the year of the attacks
9 Rounds, September
11 Repetitions, the 11th
110lb Barbell, the 110 stories of the Twin Towers
Goals: 25:00-30:00
Stimulus: Muscular Endurance, Sustained Pacing
RPE: 9/10
Primary Objective: Hold consistent round times across all 9 rounds after the row.
Secondary Objective: Keep every station to two sets or fewer, no failed reps and no long stares at the bar.
[9/11:Levels] (Time)
Level 2:
2001m Row
9 Rounds: 11 Alt Toes-to-Bar, 11 Power Cleans, 11 Wall Balls
Barbell: 95/65lb (43/29kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft

Level 1:
2001m Row
9 Rounds: 11 Hanging Knee Raises, 11 Hang Power Cleans, 11 Wall Balls
Barbell: 65/45lb (29/20kg)
Wall Ball: 14/10lb (6/4kg) to 9/8ft

Masters 55+:
2001m Row
9 Rounds: 11 Toes-to-Bar or Knees to Elbows, 11 Power Cleans, 11 Wall Balls
Barbell: 95/65lb (43/29kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft

Competitor:
As prescribed

Hotel Gym / Travel:
2001m Row or Run (Depending on Availability)
9 Rounds: 11 V-Ups or Hanging Knee Raises, 11 Dumbbell Power Cleans, 11 Dumbbell Thrusters
Dumbbells: 50/35lb (22.5/15kg)
PRVN Reset
For Quality:
3 Sets:
:30/:30 Couch Stretch
:30/:30 Crossbody Lat Stretch
:30 Childs Pose with Lat Reach
Optional Accessories (Checkmark)
For Quality
3-4 Sets
10/10 Half Kneeling Paloff Press with Rotation
1:00 Sorenson Hold
:30/:30 Side Plank
CrossFitSaturday, 9:00 am - 10:00 am9:00 AM Free WOD
CrossFit - Sat, Sep 12

"Familiar Stranger" (5 Rounds for reps)
25 Min EMOM

Min 1) 12 Cal Row/Bike
Min 2) 10 Box Jump overs @24/20
Min 3) 8 Deadlifts@ 155/115
Min 4) 6 Strict Pull-ups
Min 5) Rest
RX+
185/135
Bar Muscle Ups
Chest 2 Bar Pull-ups
PRVN Reset
For Quality:
3 Sets:
:30/:30 Couch Stretch
:30/:30 Crossbody Lat Stretch
:30 Childs Pose with Lat Reach

WOD

CrossFit – Sun, Jan 19

CrossFit – Sat, Jan 18

CrossFit – Fri, Jan 17

CrossFit – Thu, Jan 16

CrossFit – Wed, Jan 15

Upcoming classes

FREE CLASS!