WOD

no image

WOD Thursday July 27, 2017

Published on July 26th, 2017 | by Crossfit Sacrifice

8min AMRAP -200m RUN -15 Ground to Overhead (95/65#) ~2min REST~ 8min AMRAP -20 Sit-ups -15 Calorie Row ~2min REST~ 8min AMRAP -20 Box Jumps (24/20”) -15 KBS (70/53#) **Score is total rep count for all 3 AMRAPs Mobility -Pigeon Stretch -Deep Squat Hold -Foam Roll Back Core/Back Cashout 3 Sets: -20 Alternating V-up/Tuck-up -20 [&hellip

... Read More


WOD

WOD Wednesday July 26, 2017

Published on July 25th, 2017 | by Crossfit Sacrifice

For Time: Buy-In: 800m RUN Then 6 Rounds: -4 Handstand Push-ups -8 Pull-ups -12 Air Squats Buy-Out: 800m RUN Rx+ 4/2” deficit HSPU & Chest-to-Bar **20min Time Cap **Based on 2017 Regionals Event 1 Mobility (*Good for individual athlete warm-up too*) -PVC Pipe Shoulder Stretches -Banded stretches for Lats & Triceps -Foam Roll Back, Lats, [&hellip

... Read More


WOD

WOD Tuesday July 25, 2017

Published on July 24th, 2017 | by Crossfit Sacrifice

WOD For Time: -500m Row 21-15-9 -Power Cleans -Bar Facing Burpees -500m ROW 21-15-9 -Push Jerks -Burpees Over Bar -500m ROW 21-15-9 -Deadlifts -Sit-ups -500m Row Rx+ 155/105 Rx 135/95 S1 105/75 **30min Time Cap Mobility -Pigeon Stretch -Scorpion Stretches -Frog Pose Core Cashout Accumulate 2 min Side Plank on each Side

... Read More


WOD

WOD Monday July 24, 2017

Published on July 23rd, 2017 | by Crossfit Sacrifice

Weightlifting Back Squat Find 3RM Back Squat with 3 sec pause on 1st rep in 15 min **Nerd blurb: pause squats activate slow twitch muscle fibers, building more supporting muscle strength, equaling more POWER** 15min AMRAP -50 Double Unders (S1: 2x Singles) -15 Toes-to-Bar -50 Walking Lunges -15 Alternating Dumbbell Snatches (50/35#) Mobility -Calves/Achilles Wall [&hellip

... Read More


WOD

Hero WOD Friday July 21, 2017

Published on July 20th, 2017 | by Crossfit Sacrifice

Lumpy 3 Rounds for Time 250 meter Row 6 Power Cleans (135/95 lbs) 6 Thrusters (135/95 lbs) 9 Deadlifts (135/95 lbs) 9 Sumo Deadlift High-Pulls (135/95 lbs) Timothy Quinn Brenton was a Field Training Officer with the Seattle Police Department. Officer Brenton was tragically gunned down in the line of duty October 31st 2009. He [&hellip

... Read More


Back to Top ↑