"Vagabond Airdyne/Row Marathon Partner Workout"(2.2.2013)

*Saturday, February 2nd, 2013 Class Schedule*

9:00 am and 10:00 am Group Classes

*CrossFit Opens at Vagabond CrossFit start on Tuesday, March 6th, 2013*

Registration for the 2013 Reebok CrossFit Games Open will be available here, starting January 30th, 2013.

We will be having in house competition as well during this 5 week online competition, and the top SCALED Women’s and Men’s Champ will be crowned at Vagabond. Last Year’s winners, Chrystin Paradis for the females and Alfred Tripolone for the men.

This is for every Vagabond to take part in, and we had a big group sign up last year. Do not doubt yourself about signing up for this online competition. We will perform workouts here at Vagabond, and will give you something to strive for over the next two months. It is also allows each one of you to represent Vagabond in a worldwide internet competition. This is meant to have fun and also support the gym that you attend, which is aVagabond CrossFit. Please sign up and make sure you put CrossFit Vagabond as your TEAM!

*REGISTER FOR CROSSFIT OPENS*

*Vagabond’s First Row/Airdyne Team Workout, Who is going to have the Fastest Time as a Team?*

I. Dynamic and Mobility Prep Warm-Up:
Coaches Option x 7 to 10 Minutes
+
Review of Team/Partner Workout
II. Phases Strength and Conditioning:
A. Lifestyle Phase:
CrossFit Tester or Team Workout
“ Team Vagabond Rowing or Airdyne”

Teams of Three Must Complete the following:
Row the following Meters as a team of three:
400 meters/300 meters/200 meters/100 meters/50 meters/100 meters/200 meters/300 meters/400 meters
or
Airdyne the following Calories as a team of three:
Male: 35 Calories/30 Calories/25 Calories/20 Calories/15 Calories/10 Calories/15 Calories/20 Calories/25 Calories/30 Calories/35 Calories
Female: 30 Calories/25 Calories/20 Calories/15 Calories/10 Calories/5 Calories/10 Calories/15 Calories/20 Calories/25 Calories/30 Calories
B. Fitness Phase:
“ Team Vagabond Rowing or Airdyne”

Teams of Three Must Complete the following:
Row the following Meters as a team of three:
500 meters/400 meters/300 meters/200 meters/100 meters/200 meters/300 meters/400 meters/500 meters
or
Airdyne the following Calories as a team of three:
Male: 50 Calories/40 Calories/35 Calories/25 Calories/20 Calories/10 Calories/20 Calories/25 Calories/35 Calories/40 Calories/50 Calories
Female: 40 Calories/30 Calories/25 Calories/20 Calories/15 Calories/10 Calories/15 Calories/20 Calories/25 Calories/30 Calories/40 Calories
C. Competition Phase:
Lend Multi + Aerobic Power Tester
2 Sets of the following @ 97% of:
30 seconds of Thrusters @ 95/65
30 seconds of repetitive box jumps @ 24/20
30 seconds of Up and Back Sprint to 30 Meter Turn Around
Rest 8 minutes
+
Ladder in 10 Minutes of the following:
Power Cleans @ 95/65 of:
3,6,9,12, etc…
Lateral Burpees
3,6,9,12, etc…
Keep going up by three until the clock stops at 10 minutes.
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