"Wonder Twin Powers"

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
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