VAGABOND CROSSFIT WOD-7/1/09 Skill Warm-Up Plank Holds- 3x 90 seconds, Spider-man Push-Ups, Duck Walk Strength WOD: Push Press Max 1-1-1 or Push Press- 5×4 @ 75% Met-Con WOD: Due the Following for Time: 30 Good Mornings 400 m Run 25 Good Mornings 400 m…
Email: kevin@vbwayfitness.com
Call Us: 508-930-8734
Month: June 2009
VAGABOND CROSSFIT WOD-6/30/09Skill Day: More Pose Running… Skill Warm-up: 4x 400 m Run- Taking Videos of people’s running form and later on will break down technique and see were we have to fix your form. WOD:1-2-3-4-5-6-7-8-9-10 reps of:CleansBurpees VAGABOND NEWBIE: I would like to…
VAGABOND CROSSFIT WOD-6/29/09Skill Warm-Up:Mobility Stretches Strength WOD:Push Jerk Max- 1-1-1 Met-Con WOD:2000 M Row then 3 Rounds of:16 DB Swings16 DB Snatch- Left Arm/Right Arm16 Pull-ups16 Box Jumps As you can see I headed up North to Waterville Valley to partake in some cliff…
VAGABOND CROSSFIT WOD-6/28/095 Rounds for time of:Run 400 m20 Push-ups20 Sit-ups or 5k Time Trial You Choose your destiny….. Garage will be closed on Sunday, June 28th, 2009 as I will be heading up to the mountains for a day for some running and…
VAGABOND CROSSFIT WOD-6/27/09 Skill Warm-up: Agility Ladder Two in, Two in/Two Out, Lateral Sides, Push-Up Two in, Push-up Two in/Two Out, Hop Skip… Strength WOD: Front Squat Max Test: 1-1-1 Met-Con WOD: 400 m Sprint 10 SDHP- Choose appropriate weight to keep your work…
VAGABOND CROSSFIT WOD-6/26/09 Skill Day: Kipping Pull-Up and Hollow Rock Tutorial Max Day: Max Height Box Jump Met-Con WOD:25 Sit-ups15 DB Thrusters5 Deadlifts @ 80%5 Rounds for As Fast As Humanely Possible We will test the waters with our agility during this WOD, as…
VAGABOND CROSSFIT WOD-6/25/09 Skill Warm-Up- Dumbbell Movements Shoulder Press, Push Press, Thruster, Snatch- Left Arm, Right Arm, Deadlift Suit Cases, Lunges with dumbbells in Both Hands. Dumbbell Swings Strength WOD: Thruster Max Test: 1-1-1 Met-Con WOD: AMRAP-12 Minutes 7 Overhead Squats 7 Ring Dips…
VAGABOND CROSSFIT WOD-6/24/09 Skill Warm-Up:10 of each: Spiderman Push-ups, Mountain Climbers, Jumping Jack Squats, High Knee Lunges, Tuck Jumps Strength WOD:Power Cleans 1-1-1- Test 1 Rep Max Met-Con WOD:Ten Rounds for Time of:60 m Sprint with DB’s7 DB Burpees 7 Rounds for Time of:60…
VAGABOND CROSSFIT WOD-6/23/09Skill of the Day: Medicine Ball Clean Skill WOD:Max Hold on L-Sit Paralletes Met-Con WOD:3 Rounds for Time of:Run 400 mDB Swings x 21- 45 lbsHSPU- Based on Max # of HSPU’s from Last Week- If you did 14, then your count…
VAGABOND CROSSFIT WOD-6/22/09Skills Warm-Up:Core Training: Hollow Rocks, L-Sits, Knees to Chest, Knees to Elbows, Shins to Bar… Skill Training: Muscle-Up Progression, False Grip Pull-Ups, Ring Dips Strength WOD:Back Squat- 1RM1-1-1 Met-Con WOD:Ascension Ladder Pull-Ups: On the Minute every Minute do the prescribed number of…