VAGABOND CROSSFIT WOD-9/1/09Skill Warm-Up:1 Minute of Double Unders1 Minute of Push-Ups45 secs of Double Unders45 secs of Push-Ups30 secs of Double Unders30 secs of Push-Ups15 secs of Double Unders15 secs of Push-Ups Strength WOD: Overhead Squat3-3-3-3-3 “Mini Met-Con” Go As Fast As Humanely Possible15-12-9…
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Month: August 2009
VAGABOND CROSSFIT WOD-8/31/09Skill Warm-Up: Coach B Warm-Ups with barbell(45 lbs) Warm-Up: 12-9-6 of:Pull-UpsPush-UpsSquatsMountain Climbers MET-CON WOD:Five rounds for time of:95 pound Power snatch, 15 repsRun 400 meters VAGABOND NEWS: For the warm-up, go at your own pace to properly warm-up for the MET-CON WOD…..
VAGABOND CROSSFIT WOD-8/30/09 REST DAY The garage will be closed on Sunday and reopen on Monday, August 31st, 2009. The new gym hours will take effect on Tuesday, September 1st, 2009. Check the new hours on the right side of the page, under the…
VAGABOND CROSSFIT WOD: 8/28/09VAGABOND NEWS: Garage will be open from 8 am to 10 am on Friday, August 28th,2009. I will be heading to a wedding down in Plymouth, so the garage will reopen Sunday… Get Your Workouts in tomm. and have a couple…
VAGABOND CROSSFIT WOD-8/27/09Skill Warm-Up:Run 400 mTurkish Get Ups x 10Run 400 mTurkish Get-Ups x 10 Challenge WOD: 500 m ROW 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…
VAGABOND CROSSFIT WOD-8/26/09Skill Warm-Up:20 Box Jumps15 Thrusters(45 lbs)10 Box Jumps15 SDHP(45 lbs)5 Box Jumps MET-CON WOD: Complete as many rounds as possible 20 minutes of:95 pound Thruster, 5 reps95 pound Hang Powercleans, 7 reps95 pound Sumo Deadlift High-pull, 10 reps Men:95 lbs Women: 55-65…
VAGABOND CROSSFIT WOD-8/25/09 Preparation for Met-Con WOD: 3 Rounds of the following: Deadlift at 50% of Bodyweight: 10 reps Air Squats: 20 reps Push-Ups:20 reps MET-CON WOD: 5 Rounds for Time of the following: Tire Pull: 100 m Sprint Back: 100 m Deadlift:10 Reps…
VAGABOND CROSSFIT WOD-8/24/09Skill Warm-Up: Total of 60 Seconds of holds of the following: Skin the Cats and Scaled Back Lever Progressions… MEBB WOD: Back Squat:3-3-3-1-1-1 MET-CON WOD: AMRAP: 12 Minutes of the following:5 Handstand Push-Ups7 Pull-Ups9 Knees to Elbows or Knees to Chest POST…
VAGABOND CROSSFIT WOD-8/23/09 Crossfit Main Site Rest Day Choose ONE of The Following Sports: 90% of best time or 90% of the time from the WOD on 8-19-09 Swim: 600m Tempo 90% Bike: 12 mile Tempo 90% Run: 5k Tempo 90% C2: 4k Tempo…