Thad came up from Georgia from another CrossFit Gym, and has been a great addition to the Vagabond Community! Keep Working Hard Man!
I. Dynamic Mobility Warm-Up:
Monostructural Warm-Up x 4:00 Minutes
Squat Openers Against Wall
Calf Stretch
Shoulder Prep Mobility
Partner Shoulder Stretch
High Hip Stretch(Bands)
II. Skill of the Day and Metabolic Conditioning Workout of the Day:
A. Skill of the Day: Snatch Practice(PVC)
B.”Helter Skelter”(6 Rounds for time):
200 m Plate Carry(45 lbs/25 lbs)
12 Wall Balls
12 Ring Push-Ups
12 Box Jumps @ 24/20
*Phase 1*
PVC Dips
*Phase 2*
Banded Push-Ups
*Phase 3*
Regular Ring Push-Ups
*Phase 4*
Elevate Feet on Box
Post Time to Complete to Comments.
tough wod today,carrying the 45 lb plate was the hardest part finished at 20:11 DID 18 LB BALL ,RING PU with feet on box.
BRUCE… I thought this was your rest day??? Good job!!
Awesome job to the extremely way too early in the morning to function crew!! I didn’t used heavy weight during the workout today but I did my push-ups without a band so I’m happy 🙂
Rachael, you used weight when you could have chosen none. Good stuff and fantastic job on the push ups! Kyle, you are closer than you think to double under king! 😉
Hey Dave, Brucie killed a spider with his wall balls today and the guts were at least 12 feet up…so bring your A game today!
the run was the most awakward part of the workout, i wouldnt say it was hard it was just awakwqrd bc i could never get that weight to sit in the right spot on my back. But anyways i got a time of 1238 decent after the last few hard very hard days haha.
Ross I totally agree with you. Very awkward!! … used 25# for the run, 14# for the wall balls, ring push ups, and 20” box jumps. Wanted to stop doing the ring push ups after the 1st round, but Kevin yelled at me, so I kept at it and surprised myself and did them all!! … Finished the workout in 18:45. Good job everyone!
I changed my mind Melissa was feeling good
slight exageration Jill but thanks you funny
I finished the on ramp program today w/ a 4 minute and 58 second improvement…I am extremely happy w/ the progress I have made w/ the workouts and the Paleo diet. I’d like to thank everyone at Vagabond for helping push me through on ramp and I am excited to jump into the CrossFit work outs!
Ross your time is better than decent! I find the fact that you did it that quick scary haha! I did everything as RX’d and unbroken for the most part, and still got 16:18. The run in round 5 really sucked, but otherwise felt good today. It was good to be back in after the last few days off because of my piece of shit tonsils, can’t wait till the doctor cuts them out!
Hey Tugboat,
You are the man and you will be with us for awhile… The last month has been your hard work and dedication… When you get back from your vaca get ready to hit hard
tugboat lookiing forward to working out with you dont slack to much on vaca LOL