WOD

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WOD Thursday March 30, 2017

Published on March 30th, 2017 | by Crossfit Sacrifice

RUNNING Intervals -6 x 400m Run -2min REST between *Run all the way through the door & touch the yellow banister to take your time **Record total of 6 run times Strength/Core Conditioning 3 Rounds: -Max Set Pull-ups -15 GHD Sit-ups -20 GHD Hip Extensions *Record total pull-ups in 3 sets Mobility -1 min Pigeon [&hellip

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WOD

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WOD Wednesday, March 29, 2017

Published on March 29th, 2017 | by Crossfit Sacrifice

Weightlifting EMOM x 10 min Clean + Split Jerk -add weight after every successful lift with proper form Partner WOD For Time: -50 Calorie Row -50 Over-the-Bar Wall Balls (20/14#) -50 Burpee Box Jumps (24/20”) -50 Over-the-Bar Wall Balls -50 Calorie Row **18min Time Cap Core Cashout 3 Sets: -30 Russian Twists -40 Mt Climbers

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WOD

Open WOD 17.5

Published on March 24th, 2017 | by Crossfit Sacrifice

17.5 10 rounds for time of: 9 thrusters, 95 lb. 35 double-unders

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WOD

WOD Thursday March 23, 2017

Published on March 23rd, 2017 | by Crossfit Sacrifice

Partner WOD 3 RFT: -400 RUN (both partners) -80 Walking Lunges -60 GHD Sit-ups (S1: Ab Mat Sit-ups) -40 Box Jumps -20 Pull-ups -10 Burpees **Only 1 partner works at a time. Both partners must finish run for the 1st partner to start reps. Each partner must complete at least one rep of each movement [&hellip

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WOD

WOD Wednesday March 22, 2017

Published on March 22nd, 2017 | by Crossfit Sacrifice

Weightlifting E2MOM x 10 min 1 Strict Press + 2 Push Press + 3 Push Jerks -all 5 sets at ~80-85% 1RM strict press (or ~65% 1RM push press) 15min AMRAP -15 Calorie Row -10 Power Clean + Push Jerk (135/95#) (S1: 115/80#, S2: 95/65#) Mobility -Light Post Stretch -1 min Child’s Pose -Foam Roll [&hellip

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