VAGABOND CROSSFIT WOD-12/18/09
Warm-Up: 3 Rounds at Own Pace:
Samson Stretch x 20(10 each leg)
HAM Mobility x 2:00 mins
Skill Warm-Up: 2 Rounds of Posterior Chain Work.
GHD SIT-UPS X 15
BACK EXTENSIONS X 15
Med Ball Overhead Sit-Ups
Kevin’s Notes: Perform the Med Ball Overhead Sit-Ups with a Med Ball starting over your head in a rest position. As you come up, bring the medicine ball to your toes with a violent hip action. Your feet may be anchored or propped up against dumbbells.Guys use 55 lbs for DB Swings. Gals use 35 lbs. Guys use 24 inch for Box Jumps. Gals use 20 inch for Box Jumps.
VAGABOND NEWS: As you all know, I am a third grade teacher, so I have a break coming up for 2 weeks.. Here is the revised schedule for the next 2 weeks…
New Scheduled Hours from Dec 23rd to Jan 3rd..
Wednesday- Dec 23rd- Wednesday- 530 am- noon/3:3pm to 8:00 pm
Thursday-Dec 24th- 530 am- 4:00 pm
Friday-Christmas Day-600 am-10:00 am
Saturday-Dec 26th- 9:00 -2:00 pm
Sunday-Dec 27th-9:00 am-2:00 pm
Monday-Wednesday-Dec 28th-Dec 30th- 5:30 am-noon/3:30 pm to 8:00 pm
Thursday-New Year’s Eve- 5:30 am to noon
Friday-Jan 1st- 9:00 am-noon/3:30 pm to 8:00 pm
Saturday and Sunday-Jan 2nd-Jan 3rd-9:00 am-2:00 pm
POST TIME.RESULTS TO COMMENTS: