VAGABOND CROSSFIT WOD-6/18/10
Mike has made huge leaps and bounds at Vagabond CrossFit… He came from Jersey from another CrossFit Gym, and has reached many goals within Vagabond.. He has pr’d in many of his lifts, his conditioning has gotten better, and got his first muscle-up within 2 months at Vagabond… Great Job Mike!!
Dave Getting Through the Workout…
Katie Performing Lateral Burpee Hops…
VAGABOND GYM HOURS FRIDAY, JUNE 18TH, 2010:
Morning Hours: No Classes
Afternoon Hours: 4:30 pm, 5:30 pm, 6:30 pm, and 7:30 pm
Reminder for All Vagabonds: The Summer schedule will take in effect on Monday, June 21st, 2010: Check to left of the page for times and days.
*Basically afternoon hours will stay the same
* Morning Hours will have extra slots:
Monday Thru Friday: 5:30 am, 6:30 am, and 7:30 am(On Rampers), 9:00 am, and 10:00 am
Monday and Friday: 11:00 am class added in
Dynamic Mobility Warm-Up:
Inch Worm
Bodyweight Good Mornings
Jumping Jacks
Lunge Progressions
Mountain Climbers
1 Time Thru of Coach B Warm-Ups
Strength WOD: Lower Body
Back Squat 3-3-3(Compare to April 7th, 2010)
Metabolic Conditioning WOD:
“This Ain’t Easy”
For Time of the Following movements:
12 Power Snatch
40 Wall Balls
9 Power Snatch
40 Wall Balls
6 Power Snatch
40 Wall Balls
*Scaling Options for Power Snatch:
Men: 115, 85, 65, 55
Women: 85, 65, 55, 45
*Scaling Options for Wall Balls:
Men: 20 lbs to 10 Foot Target
Women: 12-14 lbs to 8 Foot Target
POST TIME.RESULTS TO COMMENTS: