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

Push/Pull Intense + Squat Stamina + Short Rowing Testers A1. Push Press @ 11×1, 4-5 reps x 3 sets, rest 2 minutes between sets. (Look at numbers for Push press from November 16th for weights) A2. Strict Pronated Pull Ups @ 20×0, 6-8...

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Thursday, November 29th, 2012

Core Rotational/Flexors + Rowing MAP Based(couple modalities) A1. Russian Med Ball Twists, 20 reps(10 each side) x 3 sets, rest 1 minute. A2. Conventional DB Curls @ 40×1, 8-10 reps x 3 sets, rest 1 minute. B. Run 400 meters + 50 Air Squats...

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Wednesday, November 28th, 2012

Squat Intense + Single Leg(Eccentric)/Upper Body Pull Cond + 3-5 Minute Burpee A. Front Squat @ 20×1, 2-3 reps x 3 sets, rest 2 minutes between sets. B1. DB Single Leg Romanian Deadlift @ 30×1, 6-8 reps x 3 sets, rest 30 seconds between...

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Tuesday, November 27th, 2012

Static Core/Scap + Running MAP Based + Low %’s A1. Front Lean Rest(Push Up Position Hold) x 30 seconds x 3 sets, rest 45 seconds. A2. Strict Ring Rows @ 40×1, 8-10 reps x 3 sets, rest 45 seconds. B. As many rounds as possible in 10 minutes...

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Monday, November 26th, 2012

Bend Intense + Single Leg(Concentric)/Upper Body Push Cond + Row Sprints A.Deadlift @ 20×0, 2-3 reps x 3 sets, rest 2 minutes between sets. B1. DB Step Ups @ 11×0, 6-8 reps x 3 sets, rest 1 minute between sets. B2. Strict Press @...

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