Published on January 5th, 2021 | by Crossfit Sacrifice
TRANSFORMATION TUESDAY WEIGHTLIFTING Every 1:30 X 6 2×4 2×3 2×2 Front Squat THEN METCON 14:00 MIN AMRAP2 Bar Muscle Ups4 Front Squats 155/105 8 KB Swings 70/53 16 Box Jumps 24/20 Scale BMU to 3 C2B THEN Accessory Cash Out: 4 X 12DB Lunges (Heavy as Possible)
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Published on January 2nd, 2021 | by Crossfit Sacrifice
HAPPY NEW YEAR 2021 SHOUTOUT SATURDAY OPEN TO THE PUBLIC WOD 0900 16:00 MIN AMRAP 20/16 Cal Row 20 KB Swings 53/35 20 Med Ball Cleans 20/14 REST 3:00 MIN 5 Rounds :20 Ab Mat Sit Ups:40 Low Plank
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Published on January 1st, 2021 | by Crossfit Sacrifice
HAPPY NEW YEAR OPEN GYM 0800 TO NOON “Jumper Cables” 21-15-9 Dead Lift Box Jumps H.R. Push Up 15-12-9 Hang P Clean Box Jump H.R. Push Up 9-6-3Push Jerk Box Jump H.R. Push up @115/80 RX+155/110 THEN Core Cash Out:7 X 10GHD Sit Ups:20 Rest Between Sets
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Published on December 31st, 2020 | by Crossfit Sacrifice
THROWBACK THURSDAY NEW YEARS EVE WOD “Count Down” Every 10:00 for 4 Rds 10 Cal Row9 Bar Facing Burpees 8 Pull Ups7R/7L Front Rack Lunge 6 V-Ups5 HSPU4 Thrusters3 Power Cleans 200m Run1 Power Snatch @115/75 RX+135/95 & Chest to Bar THEN Mobility Cash Out: Banded Shoulder Stretching. 2:00 Per Side
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Published on December 30th, 2020 | by Crossfit Sacrifice
WOD WEDNESDAY 12:00 AMRAP FLOW 10R/10L DB RDL 35/25 50’/50’ DB Waiters Walk 35/25 (1OH/1FR) 15 GHD Sit Ups15 Good Mornings 45/35 THEN For Time:Buy In: 10 Walk Walks 80-60-40-20Air SquatsAb Mat Sit Ups Buy Out: 10 Wall Walks THEN Mobility Cash Out: Banded Hip Flexor Lunge Hold. 2:00 Per Side
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