VAGABOND CROSSFIT-12/15/09
Four weeks ago, Ryan was struggling doing an Air Squat, now he’s overhead squatting with weight with good form and technique… It’s Truly amazing to see the results from people’s hard work and dedication.. Coming Soon Ryan will be posting an essay describing his experience with Vagabond CrossFit and the journey he has chosen to follow… I tell people everyday, I do not do this for the money, but for the sheer satisfaction of seeing the smiles on people’s faces as they complete something they never thought they could do… That is my Inspiration!!
Warm-Up: 3 Rounds at Own Pace:
Push-Ups x 10
Squat Clean x 10 w/ barbell
Abmat Sit-Ups x 10
Pigeon Hold x 10 seconds x 3 Rounds
Skill Warm-Up: Skin the Cat
Strength WOD: Power Clean- 5-5-5-3-3-3
Met-Con WOD: “The Beast”
AMRAP for 15 Minutes of:
Burpee Box Jumps x6
Hang Squat Cleans x 6
Kevin’s Notes: Guys use 75 lbs for cleans and Gals use 45 lbs for cleans. Burpee box Jumps will be performed on 20 inch box to 24 inch box. You choose the height. The cleans are slightly lighter this time around because I want people to concentrate on form and technique.
POST TIME.RESULTS TO COMMENTS: