VAGABOND CROSSFIT WOD-11/23/09 Ryan after “Death by 10m”- Great Job Ryan…

Skill Gymnastics Warm-Up: Day 1 Cycle

Beginner: Handstand Attempts x 10/Ring Push-Ups x 7/Frog Hanstands x 5 secs x 5 sets/Overhead Squats x 10/DB Deadlift x 10

Advanced: Handstand Push-Ups x 10 reps/Frog Handstands x 10 secs x 5/Pistols x 5/Hip Extensions x 15

Strength WOD: Back Squat 3 x 3

Met-Con WOD: Three Rounds for Time of:

Broad Jumps x 50 m- Count your reps to 50 m, this is what you will use for your reps for other movements
Lunge x Broad Jump reps
Thruster x Broad Jump reps- Men-75 lbs/Women-45 lbs
Box Jumps x Broad Jump reps
Push-Ups x Broad Jump reps

VAGABOND UPDATE: I have implemented a new gymnastics skill development into our programming and should see some great results over the next six weeks. Remember, gymnastics is at the top of CrossFit principles and these movements are all transferent to other movements like lifting, olympic lifts, and so on…

VAGABOND RUNNING SEMINAR: Anyone who is interested in attending the Running Seminar on Saturday, December 19th, 2009 at 11:00 am to 2:00 pm, let me know. This will be very helpful and will be very informative of how to become a better runner and overall prevent you from injury… A few spots have been taken up, so let me know, so I can sign you up… The cost is only 10$ for the three hour class… Think About It and Do It…