VAGABOND CROSSFIT WOD- 3/2/10
Chest 2 Bar Pull-Ups… John has less than 3 weeks before Sectionals….
Vagabond Shoutouts: We did “Fran’ on Monday and saw some sweet PR’s by some of our Vagabonds: Here are some notables worth mentioning
Vagabonds:
Megatron: July 09- Fran RX: 12:02/ March 2010- Fran Rx: 6:34
Ellen: July 09- Fran with 45 lbs and Green Band at Rep Scheme of 12-8-5/ March 2010: Fran with 65 lbs and Red Band at Rep Scheme of 21-15-9- Under Ten Minutes
Jared: Fran at RX in January of 2010 at Certification- DNF/ Fran RX: 7:23
RG: First Time Doin “Fran”: 5:50
Bridget: First RX Fran: 5:56
Billy: Broken Foot at 75 lbs and RX Pull-Ups: Under 8:00 mins
Ham: First Time doing Fran at Blue Band and RX Thrusters- 5:29
Great Job Guys!!
Warm-Up: 2 Rounds of:
Jump Rope x 1:30
Plank Holds on Elbows x 1:00 Min
Walking Lunges x 20(10 each leg)
Deadlift x 10 @ 95 lbs(Men)/ 65 lbs(Women)
Strength WOD: Deadlift 3-3-3
Met-Con WOD(Inspired by OPT):
Back Squat x 30
Row 1000 m
Buy-Out: Foot Transition Drills for Snatch and Clean x 3:00 Minutes
Kevin’s Notes: Guys will use Bodyweight for Back Squat. Gals will use 75% of their bodyweight for back squats. This is an all out effort. Try to go unbroken on Back Squats or near limit. All out effort on Row…
POST TIME.RESULTS TO COMMENTS: