VAGABOND CROSSFIT WOD-8/1/09 Skill Warm-Up: Dynamic Stretches and Overview of Fundamentals Strength WOD: If you missed the strength WOD, from Friday, you will have to make up Shoulder Press, after the Met-Con WOD… Met-Con WOD: FOR TIME:25 DB Swings800 M Run25 Push-Ups25 Box Jumps20…
Email: kevin@vbwayfitness.com
Call Us: 508-930-8734
Month: July 2009
VAGABOND CROSSFIT WOD-7/31/09Skill Warm-Up: Shoulder Flexbility Drills MEBB WOD: Upper Body:Shoulder Press: 5-5-5-3-3-3 MET-CON WOD: 5 Rounds for time of:5 Front Squats @ 70% 1 REP MAX10 Jumping Lunges(each leg) POST TIME/RESULTS TO COMMENTS:
VAGABOND CROSSFIT WOD-7/30/09 REST DAY OR MAKE-UP WOD DAY: For most people it will be a rest day, but some of the Vagabonds have some make-ups to do and the garage will be open… Also, the program for the kids will be running, so…
VAGABOND CROSSFIT WOD-7/29/09 Warm-Up- Agility Ladder MEBB WOD: Lower Body- Back Squat- 5-5-5-3-3-3 Met-Con WOD:Row 2Kthen do the Following:5 Rounds for Time of:10 Sumo Dead High Pulls10 Burpees POST TIME/RESULTS TO COMMENTS:
VAGABOND CROSSFIT WOD-7/28/09Warm-Up: Dynamic Stretches MET-CON WOD: “Pick Your AMRAP DISASTER”“Cindy”Complete as many rounds in 20 minutes as you can of:5 Pull-ups10 Push-ups15 Squats OR “Mary”Complete as many rounds in 20 minutes as you can of:5 Handstand Push-ups10 One legged squats, alternating15 Pull-ups VAGABOND…
VAGABOND CROSSFIT WOD-7/27/09Max Effort Black Box WOD: Total Body Strength Day:Power Cleans- 5-5-5-3-3-3We will be starting our new strength routine on Monday, by following the Max Effort Black Box routine, which many successful CrossFitters and CrossFit Affiliates follow for their program.. It is a…
VAGABOND CROSSFIT WOD-7/26/09Skill Warm-Up: 25 Medicine Balls Cleans, 25 Box Jumps… Strength WOD: Rest Day Met-Con WOD:Five Rounds do the following:Complete As Many Rounds As Possible in 4:00 mins:Power Cleans x 3Handstand Push-Ups x 6Dumbbell Front Squat x 9 After the 4:00 mins, take…
VAGABOND CROSSFIT WOD-7/25/09Warm-Up: 1000 m Row Strength WOD: Push-Ups Max x 3 Met-Con WOD:7 Rounds for Time of:10 DB Push Press15 Wall Balls20 Modified Abmat Sit-Ups25 GM RACE UPDATE: As many of you know, I participated in a marathon last night in Wakefield, Ma….
VAGABOND CROSSFIT WOD-7/24/09 REST DAY, MAKE-UP WOD’S OR CHOSEN WORKOUT… DUE THE FOLLOWING:AMRAP- 20 MINUTES-5 Pull-Ups7 Box Jumps9 Push-Ups11 Squats VAGABOND GARAGE NEWS: The gym will be open from 9 am to noon on Friday… However it will be closed in the afternoon, as…