"The Challenge"(4.4.2011)

Nicole with good Jump Rope Form! Head Lookin Straight Ahead, Body in a Vertical Position, and Jumping Straight up!

I. On Ramp Classes Session I:
On Ramp Classes will be starting on Monday, April 4th, 2011 and running until April 17th. There are still a couple of spots left open, so please tell anyone who is interested in starting at Vagabond CrossFit, that there are still a couple spots open for this Program. The On Ramp is usually a mandatory class session for all beginners to CrossFit. We have seen great success with this program and stand by it strongly. Please contact the following information.
[email protected]
Class Times: 6:30 am or 7:30 pm, Monday, Wednesday, and Friday
II. Steve’s Club Fundraiser Event in New Jersey:
Ross O’Brien is putting together the crew to head down to Steve Liberati’s Beat the Streets Fundraiser in New Jersey in mid May. We would be leaving Massachusetts on Friday, May 13th, and returning on Sunday, May 15th. Please talk to Ross or Kevin if you are interested in coming down and taking part in a great event. Please give us a RSVP by Monday, May 2nd, 2011, if you wish to take part in this event.
III. Dynamic Warm-Up:
“Vagabond Warm-Up”
“Agility Drills”
*10 Hurdle Set-Up, Each person must go through the Jumping Cycles 6 times each*
IV. Mobility Drills and Barbell Drills:
A. Shoulder Warm-Up:
Shoulder Band Hangs- 2 Minutes each Shoulder
B. Barbell Drills:
Snatch Progressions
Up and Down
Elbows High and Outside
Muscle Snatch
2 Inches
4 Inches
6 Inches
V. Conditioning Workout of the Day:
Start: Row 500 m
5 Rounds for time of:
10 Wall Balls @ 20/14
10 Power Snatches @ 95/65
End: Row 500 m
VI. Competitors Schedule Workouts of the Day:
A. Front Squat(5/3/1)
*Compare to March 7th, 2011*
1st set @ 5 reps(add 5 lbs)
2nd set @ 5 reps(add 5 lbs)
3rd set @ 5 or more reps(add 5 lbs)
B. As Many Unbroken Sets as Possible:
3 Minutes for each movements:
3 Muscle Ups
6 Front Squats @ Bodyweight
9 Toes to Bar
12 Push Press @ 115/80
Post Time to Complete to Comments.