VAGABOND CROSSFIT WOD-6/16/10
Another Vagabond in the Making.. I would like to welcome, Jay, to the Community..
Work those Hip Flexors… Good Position on the GHD Sit-Up… Legs straight and pushed down on the GHD Machine..
AJ at the top of his Thruster… Good Position with the Head Pushing Thru..
Some Vagabonds enjoying the summer fun…
VAGABOND MORNING GYM HOURS FOR THURSDAY, JUNE 16TH, 2010:
9:00 AM AND 10:00 AM
4:30 PM, 5:30 PM, 6:30 PM, 7:30 PM
Dynamic Mobility Warm-Up:
Heaven to Earth Stretch
High Knees to Sprint
Carioca to Sprint
Butt Kicks to Sprint
Strength WOD: Total Body
Deadlift 3-3-3(Compare to March 16th, 2010)
Metabolic Conditioning WOD:
“Task Oriented Cindy”
15 Rounds for time of:
15 Air Squats
Kevin’s Notes: This workout can be scaled in many ways. We will work with different rep schemes, different ranges of motion, and different styles of pull-ups… Everything can be scaled to fit your physical needs…
POST TIME.RESULTS TO COMMENTS: