"Rowing Dumbbell Bear Circuit"(12.1.2010)

Teamwork and Community is our Concept at Vagabond CrossFit! Won't You Join Us?

I. Vagabond Christmas Party:
On December 18th, 2010, we will be holding a Christmas Party for all Vagabonds to attend. The start time will be 7:00 pm. The information is up on the Events Board and everyone is strongly encouraged to attend. This will be a party, so adult beverages will be strongly encouraged and any food you can bring will be greatly appreciated. Remember, this is our community, so a strong showing will be greatly appreciated! You can bring family, friends, or anyone who wants to have a good time!

II. Dynamic Mobility Warm-Up:
Jump Rope x 4:00 Minutes(Work those Double-Unders)
Shoulder Extensions
90 Degree Quad Stretch(Hip Extension/Flexion)
Squat Openers
Coach B Junk Yard Dawg Warm-Up
Coach B Clean Variation Warm-Ups
*Skill of the Day*
III. Strength and Metabolic Conditioning Workouts of the Day:
A. Hang Power Clean, 1-1-1-1-1-1
*Compare Results to November 19th, 2010*
B. “Rowing Dumbbell Bear”
Start: Row 500 M
-7 DB Circuits of:
5 Dumbbell Deadlift
5 Dumbbell Hang Clean
5 Dumbbell Front Squat/Push Press (aka-Thrusters)
Finish: Row 500 M
*Load for Dumbbells will be 40% of Bodyweight. Any new students will be scaled appropriately for the Dumbbell Circuit.*
IV. Competitors Double Session WOD:
For Time of the Following Movements:
50 GHD Sit-Ups
Rest 1:00 Minute
50 Double-Unders
Rest 1:00 Minute
50 Back Extensions
Rest 1:00 Minute
50 Kettlebell Swings @ 2 Pood
Rest 5:00 Minutes
Work to a Heavy 3 Rep in Overhead Squat
Post Weights Used and Time to Complete to Comments.