*Saturday, December 1st, 2012 Class Schedule* 1. Group Class @ 9:00 am 2. Free Intro/Assessment Class @ 10:00 am(All are Welcome to attend) *Winners of the Vagabond No Grain Challenge will be announced next Monday, December 3rd* *Vagabond of the Month for November. Congrats…
2-3 sets x 6-10 minutes Aerobic Testers A. 5 Sets of the following @ 90% effort: 2 Minutes of the following: 5 Chest to Bar Pull Ups 20 Double Unders Rest 1:00 minute between sets + Rest 10 Minutes + B. 5 Sets of…
CrossFit Tester(Team Workout) In teams of two for the Vagabond Workout: You must complete each 5 rounds for a total of 10 rounds for the workout of: 10 Deadlifts @ 225/135, 165/105, 135/85 250 Meters Row, Run 200 Meters, or Airdyne x 45 seconds…
*Free Intro/Assessment Class this Saturday, December 1st, 2012 @ 10:00 am.* *Winners of the Vagabond No Grain Challenge will be announced next Monday, December 3rd* Vagabond CrossFit On Ramp Beginners Class Starts Monday, December 10th, 2012. Contact us for more information and to sign…
Push/Pull Intense + Squat Stamina + Short Rowing Testers A1. Push Press @ 11×1, 4-5 reps x 3 sets, rest 2 minutes between sets. (Look at numbers for Push press from November 16th for weights) A2. Strict Pronated Pull Ups @ 20×0, 6-8 reps…
Oly Tech + Lactate Tester + Zone 1 or Mobility A. Lifestyle Phase will be doing Push Press, so as a group we will review Shoulder Press + Push Press. B. For Time of the following: 10 Power Cleans @ 105/65 Run 400 meters…
Snatch Intense + Snatch Battery + Deadlift/Handstand Push Up Moderate A. Take 15 Minutes to build up to 85% to 90% of your best Snatch(Power or Squat is allowed) B. On the Minute, Every Minute of the following x 10 minutes: High Hang Snatch…
*Winners of the Vagabond No Grain Challenge will be announced next Monday, December 3rd* Vagabond CrossFit On Ramp Beginners Class Starts Monday, December 10th, 2012. Contact us for more information and to sign up. These sell out fast, so get in contact as soon…
Aerobic Tester For Time of the following movements: 15 Thrusters @ 95/65 50 Double Unders 12 Thrusters @ 95/65 50 Double Unders 9 Thrusters @ 95/65 50 Double Unders 6 Thrusters @ 95/65 50 Double Unders 3 Thrusters *You may substitute 100 Single Unders…
Core Rotational/Flexors + Rowing MAP Based(couple modalities) A1. Russian Med Ball Twists, 20 reps(10 each side) x 3 sets, rest 1 minute. A2. Conventional DB Curls @ 40×1, 8-10 reps x 3 sets, rest 1 minute. B. Run 400 meters + 50 Air Squats…