VAGABOND CROSSFIT WOD-3/27/10
Something Must be Going Right within Vagabond… As Four Vagabonds scored under 3:00 minutes today on RX Grace..
Congrats to the following Vagabonds:
Bridget: 2:50
Megatron: 2:53
Ham: 2:57
Dillon: 2:58
Vagabond Hours on Saturday:
Morning Hours: 10:00 am to 2:00 pm
Afternoon Hours: 3:00 pm to 5:30 pm
Closed For One Hour: 2:00 pm to 3:00 pm
Mobility/Dynamic Warm-Up: 5-7 Minutes of the following movements:
Deadbug
Lunge and Twist
Wrist Flexor Stretch
Standing ITB Stretch
Active Warm-Up: 2 Rounds of the Following Movements:
Row 350 m
Butt Kicks x 40 m
Overhead Squats x 10(Barbell)
Front Squats x 10(Barbell)
Run 200 m
Workout of the Day:
Front Squat 3 x 5 @ 85% of 5 rep max
Rest 3:00 Minutes
Muscle-Up Progressions 3 sets x 3
Beginner: Strict Pull-Ups
Intermediate: Knees on Floor
Advanced: Full ROM
Rest 4:00 Minutes
AMRAP 6 Minutes of:
800 m Run- With remaining time do AMRAP of Overhead Squats @ 75/45
Rest 2:00 Minutes
AMRAP 6 Minutes of:
800 m Run- With Remaining time do AMRAP of Front Squats @ 135/95
POST TIME.RESULTS TO COMMENTS:
I was really impressed with people’s grace times today! It feels good to be back to working out with the rest of the vagabond team. Tommorrow looks like a smoker, hell yea!
Great workout today, showed how great our commuinty really is!!!
I agree now let’s start moving in the right direction and searching for more Vagabonds… The results are starting to show and in the future we can be a force to be reckon with in the coming years..