VAGABOND CROSSFIT WOD- 6/21/10

Mike Sizing up the Bar before he hits more reps on the Partner Workout..

Tire Pulls…

Some Vagabonds Slugging Away at the Saturday Individual Workout…

VAGABOND NEW HOURS STARTING MONDAY, JUNE 21ST, 2010:
Monday Thru Friday Morning Clas Schedule:
Tuesday, Wednesday, Thursday: 5:30 am, 6:30 am, 7:30 am(On Rampers), 9:00 am, 10:00 am
Monday and Friday: 5:30 am, 6:30 am, 7:30 am(On Rampers), 9:00 am, 10:00 am, 11:00 am

Monday Thru Friday Afternoon Class Schedule:
4:30 pm(On Rampers), 5:30 pm, 6:30 pm, 7:30 pm

Saturday Class Schedule:
Open Gym Format: 8:30 am to 12:30 pm

Sunday Class Schedule:
8:00 am to 10:00 am

VAGABOND CROSSFIT WOD-6/21/10

Dynamic Mobility Warm-Up:
Lunge Progressions
Shoulder Mobility
Scorpion Hold
Reverse Scorpion Hold
Butt Kicks

Strength WOD: Total Body: 1 Rep Max Deadlift
Ten Minute Limit: You have Ten Minutes to Establish a One Rep Max in Deadlift(Warm-Up Sets do not count for the Time Limit)(Compare to March 30th, 2010)

Metabolic Conditioning WOD:
“Enough is Enough”
5 Rounds for Time of:
12 Pull-Ups
7 Power Cleans
Row 250 m or Run 300 m(You Choose Your Weakness)*

Scaling Options for Power Cleans:
Men- 155, 125, 85
Women-105, 85, 65

Kevin’s Notes: Power Cleans will be performed from the deck…

POST TIME.RESULTS TO COMMENTS: