VAGABOND CROSSFIT SCHEDULE FOR THE SNOWSTORM!
There will be an open gym format for all Vagabonds to attend during the day. I feel it would be best to give an opportunity to let the parking lot be plowed during the morning hours. I will still open the gym for everyone to attend during the day.
*Vagabond Schedule for Wednesday, February 2nd, 2011.*
*Open Gym Format* 1:00 pm to 7:00 pm
Mike in a good position in the Sumo Deadlift High Pull. Triple Extension of Hips, knees, and shoulders!
I. Skill Warm-Up:
Coach B Warm-Ups and Skill Progressions
A. Up and Down
B. Elbows High and Outside
C. Muscle Clean
D. Drops
E. Lands
F. Junk Yard Dawg Warm-Up
II. Skill Test: Hollow Rock Positioning:
How Many Hollow Rocks can you get in 1:00 Minute?
III. Metabolic Conditioning Workout of the Day:
“Hanging Around”( 3 Rounds for time):
15 Hang Power Cleans
15 Pull-Ups
*Level 1*
Hang Power Cleans @ 75/45
*Level 2*
Hang Power Cleans @ 95/65
*Level 3*
Hang Power Cleans @ 115/80
IV. Competitors Schedule Workouts of the Day:
A. “Hanging Around” @ 135 lbs/95 lbs
B. Tabata(20/10 x 8 Rounds) of:
Ring Dips
Rest 2:00 Minutes
Box Jumps
Post Time to Complete to Comments.
I think we have the most creative names for workouts. : ). It looks like Mike is really enjoying the sumo dead high pulls in this picture …
That was a fun one! Plus, afforded me an extra day rest for my knee 🙂
I drove by the new facility after working out today….LOVE the new location!! The place is going to be great; much bigger box with more amenities, of course, but the location is great for runs. Not only during workouts, but sometimes it’s nice to get in a post WOD cool down mile and that’s a great place to run! I cannot wait to move and watch the Vagabond community grow!!
And I also found out where Matt’s Donahue Associates Commercial Realty is located (cool building, Matt!) AND you have A LOT of properties!! Saw your signs everywhere 🙂
nice quick work out- 7:15 level 3.