Ab Wheel Roll-Outs!!
I. Vagabond CrossFit Open House:
Get the word out and spread the Good News that Vagabond CrossFit will be holding a Open House on Saturday, October 30th at 9:30 am to 12:30 pm. All new prospective Vagabonds are welcome to learn more about Vagabond CrossFit and to possibly participate in a workout. This will be an open house to give the future Vagabond some information on CrossFit and also to meet some of the present Vagabonds to get a better feel for the gym and what CrossFit is all about. Remember, the team workout is also on this day, and it will kick off at 10:30 am.
II. Dynamic Mobility Warm-Up:
High Hamstring Stretch(Prep for Rowing)
Squar Openers Circuit
Shoulder Hangs(Bands)
Super Spiderman Stretch
Running Progressions
Coach B Skill Transfer Exercises
Snatch Push Press
Overhead Squat
Pressing Snatch Balance
Heaving Snatch Balance
Snatch Balance
III. Strength and Monostructural Workouts of the Day:
A. Snatch Balance, 5 sets of 2
B. 2000 m Row Challenge
*Compare to January 6th, April 14th, and August 3rd*
Post Weights Used and Time to Complete Row.
Email: [email protected]
Call Us: 508-930-8734
i have to PR today for not doing it yesterday, it damaged my pyche
First time I’ve done a snatch balance w any weight and it wasn’t good. Failed multiple times at 135. Got 720 on the row I’m happy w that its a 15 second pr.
155×2 for snatch balance, got 175 once, failed on second rep
7:13 on the row, PR; Then did “writhe in pain on the floor for time” after, 30 seconds!
😉
i got 656 on 2000 m row pr’d by 10 seconds and i was able to get 185 for 2 on the snatch balance…think i could have pushed out 195 but i was all done with my reps….will deff hit next time around!!
yuck on the 2000 meter row.. didn’t PR stayed the same… did change the damper setting… not sure if that had something to do with it or could be I simply suck at rowing! However, I did PR on my snatch balance 80 for 2, failed at 85 on the second attempt
Got 8:08 for my first 2000m row. Def push it a little harder next time. 85×2 on the snatch balance, but ill take that cause I stuck em all. Plus last time I was failing @ 65 w an ass full of floor. “Writhe in pain on floor for time” hahaha