Vagabond CrossFit Team Workout @ 10:00 am and Cook Out @ 2:00 pm this Saturday, July 16th, 2011
I. Vagabond CrossFit Cook Out and Team Workout:
The Vagabond CrossFit Cookout will take place on Saturday, July 16th, 2011. The sign up board still has plenty of spots left open and I know alot of people want to go, but if you can remember please sign your name on the board, so we know the numbers that are coming, so we can have a good idea of how many people will be attending. There are two sign up spots on the board. The first sign up board is for the Team Workout on Saturday, July 16th, 2011 at 10:00 am, sign your name on the board to let us know if you will be coming to the team workout. The second sign up board is for the cookout itself. The cookout will begin at 2:00 pm, and will last until the last person leaves that night. Please, sign up on the board and let’s have a great day!
II. Dynamic Warm-Up: Assessory Warm-Up:
3 Rounds as a Group of:
10 Box Jumps @ 24/20
10 Depth Drops
10 Bounding Box Jumps
III. Mobility Prep Warm-Up:
1. 3 Way Shoulder Stretch- 3 Minutes each side
2. Adductor/Abductor Stretch x 3 Minutes each side
IV. Strength and Conditioning Workouts of the Day:
A. Back Squat, Work to a Heavy Double in 10 Minutes
B. 5 Rounds of:
10 Sumo Dead High Pulls @ 95/65
20 Step Down Box Jumps @ 24/20
*Step Down Box Jumps will be performed by stepping down from the box from a full hip extension at the top of the box.*
Post Weights Used and Time to Complete to Comments.
Your an animal Justin ! On dogs
315# on the squat. 9:09 on the condition WOD w 115#. Good work by the 530 am class.
115# Back Squat. WOD; 8:46 rx’d 65#- Angel, I hope your back is OK
Oh his back is doing fine… Just talk to him a bit ago… He is good to go, and gave some helpful healing tips!!
172# for back squat …. 8:40 for a time using 75# for the SDHP. Those box jumps are so much harder when you have to step down! Wow!
Kellyanne 173# WOW!! I was all excited when I came home tonight with my 115#. That’s awesome now I really am going to have to push myself. I agree with the stepping down its so much easier to just sort of fly off the back of the box. ;0)
Great job on the 115# Heather, that is awesome! Thank you again for doing the gymnastics classes … they are so fun and I am amazed at the stuff you’ve been teaching us! =)