Video Days

CrossFit

Warm Up
25 toes to bar
25 kb swings

WOD (team drill)
Team Drill
As a team you work together to fullfill the SDHP numbers, while one does SDHP the other does burpees, switch until number is completed.
For the Run and the Pullups, while one runs the other does pullups, then switch.  After teammates have both completed runs and pullups then move back to SDHP. For Time: & burpee and pullup reps.

100 Sumo Deadlift High-pulls 75 lbs
Burpee
200 m Run 35 lbs
Pull-up
75 Sumo Deadlift High-pulls 75 lbs
Burpee
200 m Run 35 lbs
Pull-up
50 Sumo Deadlift High-pulls 75 lbs
Burpee
200 m Run 35 lbs
Pull-up
25 Sumo Deadlift High-pulls 75 lbs
Burpee
200 m Run 35 lbs
Pull-up

Essentials
50 Jumping Pull ups
40 Squats
30 Push ups
20 Sit ups
10 Burpees

Foundations
Deadlift
50 Deadlifts
50 pullups
50 kb swings

On another note, we often talk about the community aspects of CrossFit and I recently saw an article on CrossFit Peachtree’s site, a box in Atlanta, that I want to share with everyone. Anyone who can help with this cause, please do. There are instructions on what you can do on the page. (Link)