"Vagabond Does DT Team for Dawn from 508"(8.15.2015)

A. Vagabond Schedule for the Weekend of August 15th + August 16th

1. Saturday, August 15th, 2015: 9:00 am Lifestyle + Fitness Phase Class

2. Saturday, August 15th, 2015: 10:00 am Competition Phase Class

3. Sunday, August 16th, 2015: 9:00 am to 11:00 am Open Gym

4. Sunday, August 16th, 2015: 9:00 am Vagabond Gymnastics Class

B. Workout in Honor of Dawn from CrossFit 508 on Saturday, August 15th

On July 10th, Dawn was diagnosed with a highly aggressive form of lung cancer.
Although she has been told that a cure is unlikely, Dawn has not once let her determination waiver. She is fighting like hell to stay as strong as possible and is still making wise ass comments (or Ditano-isms) to everyone including her nurses and doctors.

On Saturday August 15, 2015, Vagabond CrossFit will be hosting “Team DT” We invite every client out there to grab a barbell and join us!!!

Make a donation to Dawn’s Page. CLICK HERE TO DONATE.

Suzi

I. Dynamic and Mobility Prep Warm-Up:
Lifestyle + Fitness Phase Prep
3 minutes of zone 1 work
+
3-5 minutes of Coach Dynamic Warm-Up
+
3-5 Minutes of the following:
1-Way Shoulder Stretch
II. Phases Strength and Conditioning:
A. Lifestyle Phase
Partner Workout/Community Builder
Teams of Two Complete the following:
10 Rounds of the following:
12 Deadlifts or KB Deadlifts @ 135 lbs
9 Kettlebell Swings
6 Box Jumps
12 Burpees
Each Partner will do 5 rounds, one partner will do round 1, then partner 2 will do round 2, and complete this until 10 rounds are completed as a team
+
No Rest Right Into Following Station
+
Complete 2000 Meter Row as a Team or Complete 250 Calories on Airdyne or 175 Calories on Assault, break up as see fit
B. Fitness Phase
Partner Workout/Community Builder
Teams of Two Complete the following:
10 Rounds for time of the following:
12 Deadlifts @ 155 lbs
9 Hang Power Cleans @ 155 lbs
6 Push Jerks @ 155 lbs
12 Burpees
Each Person Does 1 round, then rest, so in total, each person does 5 rounds
+
No Rest Right Into Following Station
+
Complete 2000 Meter Row as a Team or Complete 250 Calories on Airdyne or 175 Calories on Assault, break up as see fit
C. Competition Phase
Snatch + Clean + Jerk + Strict Gymnastics + CrossFit Testers w/Gymnastics(Pull-Ups, Muscle-Ups. Toes to Bars, etc)
A. Snatch, 70% x 2 reps, 75% x 2 reps, 80% x 1 rep, 85% x 1 reps, 85% x 1 rep
B. Clean, 70% x 2 reps, 75% x 2 reps, 80% x 1 rep, 85% x 1 rep
+
C. 3 Rounds for time of the following:
100 Double Unders
8 Burpee Muscle-Ups or 11 Burpee Chest to Bar Pull-Ups
50 Cal Row
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