VAGABOND CROSSFIT WOD-10/1/09 Happy Birthday to Mel- Get Ready for your Birthday Burpees!!! Skill Development: Skin the Cats3 Rounds at own pace: Skin the Cats x 5Only Hold the back position of the Skin the Cats for a time period of 3 seconds and…
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Month: September 2009
VAGABOND CROSSFIT WOD-9/30/09 Skill Warm-Up: 3 Rounds at own pace:Front Squat x 10(45 lbs)Knee to Elbows x 10Box Jumps x 10 Skill Development:Plank Holds x 1 MinuteLeft Arm Prone Holds x 30 secondsRight Arm Prone Holds x 30 secondsAlligator Push-Ups x 15 Strength WOD:…
VAGABOND CROSSFIT WOD-9/29/09Skill Development: Muscle-Up Progression3 Rounds at your own pace:10 False Grip Pull-Ups10 Ring Dipsor 10 Parallete Dips Met-Con WOD: “Dead Run”For Time:800 m RunDeadlift x 15400 m RunDeadlift x 15800 m RunDeadlift x 15400 m RunDeadlift x 15Men- Use 225 lbs Women-…
VAGABOND CROSSFIT WOD-9/28/09 Skill Warm-Up: Ring Holds 3 x 1 minute- You can come off during that minute, but you must get right back on to complete the 1 minute of holds… Handstand Holds 3 x 30 seconds…. Strength WOD: Push Press3-3-2-2-2 Met-Con WOD:…
VAGABOND CROSSFIT WOD-9/26/09 REST DAY OR MAKE-UP WOD’S OR SKILL DAY:If you deserve a Rest Day, take it, if you want to make-up a workout you missed during the week, come on in, or if you just want to work on some Skill Development,…
VAGABOND CROSSFIT WOD-9/26/09 Dynamic Warm-Up: Shoulder FlexibilityPass Thrus, Half Pass Thrus, One Arm Prone Holds,Y-L Mobility Drills Strength WOD: Shoulder Press3-3-3-3-3 Monostructural WOD:Time Trial: ROW 3000 M POST TIME/RESULTS TO COMMENTS:
VAGABOND CROSSFIT WOD-9/25/09 Skill Warm-Up: 3 Rounds at your own pace:Medicine Ball Cleans x 10Push-Ups x 14 Strength WOD: Deadlift3-3-3-3-3 Met-Con WOD(Courtesy of CrossFit New Hampshire):“Atlas”7 Rounds for Time of:Snatch x 4(45 lbs)Overhead Squat x 4(45 lbs)Overhead Lunge x 4(45 lbs)Abmat Sit-Ups x 21…
VAGABOND CROSSFIT WOD-9/24/09Sitting On Top of The World!!!! Skill Warm-Up: Dynamic MobilityHip Swivel(Back Mobility), HUG Mobility Drill, Plank Walk-Up, Frog Stretch, Dot Drill Met-Con WOD:5 Rounds for As Many Reps As Possible in the given Round:Bodyweight Bench Press- Max RepsPull-Ups- Max Reps Rest 2…
VAGABOND CROSSFIT WOD-9/23/09 Below is the feature Vagabond Athlete of the Week: His Name is James and has been with the Vagabond Community for the last four months. In that time, he has lost nearly 30 lbs and has gained immense athletic ability. Only…