There is no I in TEAM

Crossfit works for many reasons, one of which is the team environment. Whether a one person WOD where we’re cheering each other on, breathless, in the middle of the suck or a team WOD where we share the load and my shortcomings are made up for by your strengths and vice versa, there is hardly a WOD we would want to get through alone. The teamwork fostered in the gym branches into our work and home lives building stronger bonds between people and getting more work done. Todays WOD will make you thankful you have someone by your side…

Workout of the Day
Coach Shirley’s 40th Birthday WOD
In teams of 3 complete for time:
Station 1: 100 push press @ 95/65
Partner 1 works on presses, Partner 2 holds a handstand, Partner 3 rests.
Rotate in this order: rest, handstand, press. Continue until 100 reps have been completed.
Station 2: 9 x of a 40 yard sled push
Each person takes 3 sled pushes. One person works at a time.
Station 3: 200 Deadlift @ 135/95
Partner 1 works on Deadlift, Partner 2 holds side plank on elbow, Partner 3 rests.
Rotate in this order: rest, plank, deadlift. Deadlifts only count if partner is actively holding plank.
Continue until 200 reps have been completed.
Station 4: 6 sets of 40 yard sled push. 2 each partner
Station 5: 300 Air Squats
Partner 1 air squats, Partner 2 wall squat hold @ parallel, Partner 3 rests.
Rotate in this order: rest, wall squat hold, air squat.
Continue until 300 air squats have been completed.
Station 6: 3 sets of 40 yard sled push. 1 each partner.
Station 7: As a team in unison, each partner completes 40 burpees. Burpees must be done as a team.

For everything except for the final burpees, one person works at a time. One male & one female bar per group, switching weights is part of the workout.