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)
One Response to “Video Days”
"Fran" Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster Pull-ups Graham Holmberg 2:17, Kristan Clever 2:49 (65lbs), Mel Ockerby 2:59 (65lbs), Heather Bergeron 3:10 (65lbs), Miranda Oldroyd 3:19 (65lbs), Kim Malz 3:45 (65lbs), Rebecca Voigt 3:58 (65lbs), Elyse Umeda 6:08 (95lbs). Post time to comments. Compare to 100525. Enlarge image Dave Williams, Denali National Park, Alaska. "As an avid backpacker, I absolutely can not believe how much more I can enjoy myself in the backcountry after training with CrossFit. I hike faster and acclimatize much more easily than I used to." "Dissecting Dave and Nadia: Part 2" with Coach Mike Burgener, CrossFit Journal preview video [wmv] [mov] Double-unders with Mikko Salo at CrossFit Santa Cruz - video [wmv] [mov] WOD Demo with Miranda Oldroyd - video [wmv] [mov] Graham Holmberg on today's WOD - video [wmv] [mov] "Trying to be number one and trying to do a task well are two different things." - Alfie Kohn
My back is sore and a little twingey (is that a word?). I think I’ll skip tonight and rest. Have fun and see you guys tomorrow!