Vagabond Girls getting after some Dumbbell Walking Lunges!
*Schedule for the weekend of Saturday, November 4th and Sunday, November 5th, 2011*
Saturday, November 4th: 9:00 am Class Time: Team Workout!
Sunday, November 5th: 9:00 am Class Time
*Congratulations to Craig and his wife for bringing Mason William into this world on Friday AM!*
I. Vagabond CrossFit Team Workout this Saturday, November 4th @ 9:00 am:
On Saturday, Vagabond CrossFit will be having its monthly Team Workout for all Vagabond CrossFit Members to participate in for the weekend. This is a great opportunity to meet other Vagabond Members, and also try a different type of workout. These workouts are always fun and always test your mental toughness. Every Team Workout we have done has been a huge success, and I hope the same will be for this weekend’s team workout as well. We encourage all Vagabond People to come in and get their workout on, and work alongside their fellow Vagabond CrossFit Members. You will not be disappointed, and you will have a great time as well! So, make it urgent to get your Vagabond fannies inside the gym on Saturday @ 9:00 am, and experience a different way to workout!
A Bunny doing a Muscle Up?
II. Dynamic Specific:
Coaches Option x 7 to 10 Minutes
III. Vagabond Conditioning Team Workout:
“Wonder Twin Powers”(Perform the following with a partner for time):
Team Chipper for Time:
Burpees x 50 repetitions
Wall Ball Toss and Catch x 60 repetitions
Suicide Sprint Relays x 10 in total
4000 lbs/3000 lbs Ground to Overhead
Row x 160 Cals
*Rules of the Team Workout*
1. Each Partner will work together to complete the prescribed amount of repetitions and calories
2. Each Team will be paired up with the same physical capabilities
3. The Ground to Overhead is total amount of weight lifted with different amount of rep schemes. Here are the rep schemes to complete the 4000 lbs or 3000 lbs as a team.
*4000 lbs Rep Scheme*
65 lbs= 62 repetitions
75 lbs= 54 repetitions
80 lbs= 50 repetitions
95 lbs= 42 repetitions
110 lbs= 40 repetitions
115 lbs= 35 repetitions
135 lbs= 30 repetitions
*3000 lbs rep scheme*
45 lbs= 67 repetitions
55 lbs= 55 repetitions
65 lbs= 46 repetitions
75 lbs= 40 repetitions
85 lbs= 36 repetitions
95 lbs= 32 repetitions
Post Time to Complete to Comments.
What a great way to start off the weekend! Great turnout, 8 teams in total, and not one person could be accused of slacking, you all left it all out there and should be proud of yourselves.
Alex and I were a team and got 17:13, pretty happy with that.
Gotta hand it to Ross and Andrew Constantino AKA Bainge, you guys crushed it with the fastest time, going up against you two on the row was like David vs. Goliath, I knew when our two teams started it at the same time we didn’t stand a chance!
Great partner WOD for sure perfect between mental toughness and strategy! A little confusion with keeping count o the amount of sprints by bainge and I but overall a great success! We completed the WoD at 1558 and felt good about it! Tomorrow will be another good WOD by Dunlap!! Great Job VBC and see you all tomorrow am!!
Great Job to all who showed up… Wonder Twin Powers was no joke, thankfully I had a fantastic partner… Thanks Marci!
Great job everyone! Just want to point out that Nicole and I killed the suicide sprints against Melissa and Jenna. We were one ahead of you the whole time! Lol! ;0)
Lol I am pretty sure that was a ding against bainge and I as well as the other team John T and alex hahaha I will take that ding…well played Janet well played! Hahah It also didn’t help that neither team could keep count of the sprints and also super competitive lol. O well..
Great job by everyone… heard you all did great.
Get in tomm we got a fun one
Good one today!! Was fun to be partners with Katie … Definitely pushed each other! Great job to everyone.
Great effort by everyone today. A few of the teams really crushed it and made me wish that I stuck with my original # of 5,000 lbs. on the Ground to Overhead, lol !
Great to see Kellyanne back at Vagabond.
It’s all good…. Great wo overall…. Nice for all of the vagabond crew to do these team workouts. I need to make it in on weekends more often… Have a great weekend everyone :0).
Haha yea Ross we were too busy trying to figure out how many sprints our teams had done to notice that Janet and Nicole where smoking us! Great job ladies!
Looks like a good workout happened and the community was great. Looking forward to getting back to vagabond, and maybe giving myself a little break from these weekend trips for a bit. Hope everyone is alright, and we got some gnarly workouts coming up for the week ahead. Just finished programming for the week.. It is looking good for some conditioning workouts. Some running, some posterior chain work, and some BURPEES!
Lol, we are just teasing you guys, Ross. It was just funny because you guys were arguing over and over each time you got back from one of the suicide runs–you prob all did extras lol. Once you guys went back inside it was just Janet and I and Melissa and Jenna outside so we all started hooting and hollering at each other about who was beating who and were laughing while we ran 😉