"Games WOD 4"(4.13.2011)

Vagabonds testing out the new running area in Easton at new location for Vagabond CrossFit!

I. Beat the Streets Fundraiser:
Hey Everyone,
We are pretty much all set with hotel reservations, transportation, and details for the event for Beat the Streets Fundraiser in New Jersey for Steve’s Club National Program. Ross has done a great job putting this together and I am very happy with the support everyone has given to this great cause for helping inner city youth take a grasp on their lives. If you will be traveling in the Van for transportation, then the total cost for Van transportation will be only 50$. The cost for the hotel will be 75$ for each person. Also, we are asking everyone either to give 25$ or raise 25$ for fundraising for the event. The money will go towards Steve’s Club National Program. Our goal is to raise a $1000, so Vagabond CrossFit will be able to sponsor a young child to attend one of Steve’s Club Affiliates for inner city youths at risk. All payments for travel and hotel expenses will be due in full by May 6th, 2011. We are truly excited about this event and cannot wait to have a great weekend.
II. Dynamic Mobility Warm-Up:
“Vagabond Warm-Up”
Snatch Balance Progressions:
Snatch Push Press
Pressing Snatch Balance
Heaving Snatch Balance
Overhead Squat
Snatch Balance
*Mobility Movement*
1.Squat Openers
2. 5 Way Shoulder Openers
III. Conditioning Workouts of the Day:
A. “Games WOD 4”
AMRAP 10 Minutes of:
60 Bar Facing Burpees
30 Overhead Squats
10 Muscle Ups
*Do not worry if you cannot do muscle ups, there will be substitutions for the muscle ups. We will go with either pull-ups and ring dips, pull ups and pvc dips, or pull ups and push ups. All will be okay and everyone will do great. Remember, the goal of CrossFit is to push yourself and try new things!*
If you do not yet have MU you can substitute assisted MUS or 3 Pull Ups and 3 dips for every muscle up
L3 (95/65)
L2 (65/45)
L1 (45/25
IV. Competitors Schedule Workouts of the Day:
A. Games WOD 4 or Workout on Board based around skill and development of muscle up and overhead squat.
B. Push Jerk, 5 sets of 1, work to a heavy 1 rep
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