"Evolution"(10.9.2011)

Some of the Vagabonds getting after the workout on Saturday AM!!

*Sunday, October 9th, 2011 Class Schedule: 10:00 am Class Time*

 
I.  Vagabond CrossFit No Grain Challenge is Upon Us:
The Vagabond CrossFit No Grain Challenge is 8 days away, and how are you preparing for the competition that will last 30 days? The Facebook Group Page, which is located to the right, is buzzing with people dropping out recipes, and trying to help eachother out with different ideas to be successful on the Challenge. Some people have paid the 10$ registration fee, but if you have not paid, and are signed up, please have money during the week to secure your spot for the competition, and to see how much money we can pool together for the first place winner. Let’s make this a great 30 days, and let’s see some great results! Go to the Facebook Group Page, and please be asked to be added to the Group Page, to see the chatter, and get some great ideas!

Vagabond getting after the Yoga Class!


 
II. Conditioning Workout of the Day:
“Evolution”(Complete the following for as many rounds as possible in each time domain):
AMRAP 2 Minutes of:
9 Overhead Lunges
6 Hang Power Cleans
3 Push Jerks
*Rest 1:00 Minutes*
AMRAP 3 Minutes of:
Sprint 50 meters
1 Round of Evolution
*Rest 1:00 Minute*
AMRAP 4 Minutes of:
Row 150 meters
1 Round of Evolution
*Rest 1″00 Minute*
AMRAP 5 Minutes of:
Sprint 100 m
1 Round of Evolution
*Level 1*
“Evolution”
Weight @ 85/55
In Place Lunges
*Level 2*
“Evolution”
Weight @ 105/75
Lunges w/ Med Balls
*Level 3*
*Evolution”
Lunges w/ plates
Weight @ 135/95
*Advanced*
Weight @ 135/85
Overhead Lunges @ 95/65
Post Number of Rounds Completed to Comments.