The last couple of days have been crazy with new people coming in and getting them going with their CrossFit Regiment. So, I could not post last night, since I was at the gym until 12:30 am, getting the workouts ready for today and trying to come up with some crazy workout for the guys. So, this post will have the last two workouts of the day posted and will show some great improvements in the Vagabonds. Also, we finally got our shirts made and they look great. Thanks, to Chris, our first Vagabond, who made the design and got the shirts ready for use.
WOD’S: The last two days we have hit all the fundamentals in our workouts and also got some heavy/olympic lifts in with our workouts. The guys and girls did great and put up some impressive numbers. I also want to give KUDOS to Shane, who Push Jerked for his first time and got an amazing score of 255 LBS on his last repetition!! All the newbies are doing great with their first three classes and busting out some sick workouts in the mean time. Great Job Guys and Keep up the Good Work!! Here are the Main Workouts from the last Two Days and the others did various movements involving ring rows, squats, push-ups, pull-ups, abmat sit-ups, Push Press, Medicine Ball Cleans, and all sorts of crazy movements. Keep up the Pace and Keep Working Hard!!
VAGABOND MAIN WOD- 5/7/09
PUSH JERK- 1-1-1-1-1-1-1
Here is a video of how to properly execute the Push Jerk, courtesy of Coach B.