WOD

WOD Tuesday September 19, 2017

Published on September 18th, 2017 | by Crossfit Sacrifice

WOD 24min AMRAP -400m RUN -30 Wall Balls (20/14#) -20 Toes-to-Bar Mobility -Wall Calves/Achilles Stretch -Scorpion Stretches Core Cashout Accumulate 4 min Plank

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WOD

Lurong Challenge WOD: Benchmark Test Monday September 18, 2017

Published on September 17th, 2017 | by Crossfit Sacrifice

Lurong Challenge WOD: Benchmark Test Raising the Bar Test 9min AMRAP -8 Lateral Bar Hop Burpees -7 Cleans -6 Front Rack Lunges -5 Shoulder to Overhead Weights written in order: Open, Masters, Masters + L3: 135/95, 135/95, 115/75 L2: 95/55, 95/55, 65/45 L1: 65/45, 65/45, 45/35 **L1 athletes perform front squats instead of front rack [&hellip

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WOD

Hero WOD Friday, September 15, 2017

Published on September 14th, 2017 | by Crossfit Sacrifice

Emily 10 rounds for time of: 30 double-unders 15 pull-ups 30 squats 100-m sprint Rest 2 minutes Post time to comments. Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a convoy through Al Kifl, Iraq. She served [&hellip

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WOD

WOD Thursday September 14, 2017

Published on September 13th, 2017 | by Crossfit Sacrifice

Push Press 5 x 3 -Build to a 3RM push press with 5 working/heavy sets -then -15% for 2×3 -15min 14min AMRAP -8 Deadlift (245/165#) -16 DB Squat Snatch (alternating) (50/35#) -400m RUN Rx+ 275/185 S1 215/145 & 35/20# DB Mobility -Inch Worms + Cobra Stretch -Foam Roll Hamstrings & Back Core Cashout 3 Sets: [&hellip

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