Tuesday, December 4th, 2012

Rotational Core/Scap + Rowing MAP Based + Low %’s A1. Russian Plate Twists, 15-20 repetitions x 3 sets, rest 45 seconds. A2. Single Arm KB Row @ 41×1, 6-8 reps/each arm x 3 sets, rest 1 minute. B. 10 Sets of the following of Rowing: 30...

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Monday, December 3rd, 2012

Bend Oly + Squat/Pull Battery + Single Leg A. Find a Heavy Single Snatch(Squat, Power, or Split), 12 Minute Time Limit. B1. High Bar Back Squat Cluster @ 20×0, 1.1.1 x 5 sets, rest 45 seconds. B2. Chest to Bar Pull Up Cluster, 5.5 x 5 sets...

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Saturday, December 1st, 2012

CrossFit Tester(Team Workout) In teams of two for the Vagabond Workout: You must complete each 5 rounds for a total of 10 rounds for the workout of: 10 Deadlifts @ 225/135, 165/105, 135/85 250 Meters Row, Run 200 Meters, or Airdyne x 45 seconds...

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Friday, November 30th, 2012

Oly Tech + Lactate Tester + Zone 1 or Mobility A. Lifestyle Phase will be doing Push Press, so as a group we will review Shoulder Press + Push Press. B. For Time of the following: 10 Power Cleans @ 105/65 Run 400 meters 10 Power Cleans @ 105/65...

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Thursday, November 29th, 2012

Aerobic Tester For Time of the following movements: 15 Thrusters @ 95/65 50 Double Unders 12 Thrusters @ 95/65 50 Double Unders 9 Thrusters @ 95/65 50 Double Unders 6 Thrusters @ 95/65 50 Double Unders 3 Thrusters *You may substitute 100 Single...

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Wednesday, November 28th, 2012

Bend/Push/Jump Battery A1. Deadlift @ 30×1, 2-3 reps x 5 sets, rest 45 seconds A2. Handstand Push Ups, 4-6 reps x 5 sets, rest 45 seconds A3. Tall Box Jump(Step Down), 6-8 reps x 5 sets, rest 45 seconds. (Make Box Jumps tough, add plates to...

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Tuesday, November 27th, 2012

Rotational Core/Scap + Rowing MAP Based + Low %’s A1. GHD Sit-Ups, 10-12 reps x 3 sets, rest 1 minute between sets. A2. Plate Scarecrow, 8-10 reps x 3 sets, rest 1 minute between sets. (Watch Video on Vagabond Webpage, describing this movement.)...

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