John doing Split Squats… This Kid has been working his tail off preparing for the Sectionals in March and I am glad to have him part of Vagabond CrossFit…

Warm-Up: 3 Rounds at steady pace of:
15 Lateral Hops over Object
10 Squats
5 Push-Ups
Row 200 m

Strength WOD: New Strength WOD Has been implemented and decided on a Linear Wave Progression to accomodate people’s needs and also to accomodate the time being spent in the gym… We will concentrate on 5 movements over the next six weeks… We will be doing shoulder press, box squat, front squat, deadlift, and bench press.. Some days will consist of maximal days and others will consist of percentage days… Also note at the end of each workout, there will be a Buy-Out… This will almost be a cool down and will ensure we still work on skill development…

Strength WOD: Shoulder Press 3-3-3-3-3

Met-Con WOD: For Time of the following Movements:
Run 400 m
Overhead Squat x 15
Run 200 m
Front Squat x 15
Run 400 m
Back Squat x 15
Run 200 m
Thrusters x 25

Buy-Out: Total Time L-Sits x 1:00 Min

Kevin’s Notes: Guys will use 95 lbs. Gals will use 65 lbs for all barbell movements.