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’s
7 DB Burpees
7 Rounds for Time of:
60 m Sprint with DB’s
7 Burpees
So, far the new strength WOD implemented into the Vagabonds daily routine has been great and the skill warm-ups added in everyday, have really added to the arsenal for the Vagabonds. They are becoming more flexible, coordinated, and their agility and balance have greatly improved. I am so impressed with their determination and work ethic over the last month. Also, within the next two months a few of the Vagabonds will be partcipating in a 5K run down in the Cape Cod. I cannot wait to see their results and show that CrossFit truly works with limited running workouts. Everyone get ready for a killer workout and rest up. Keep up the Good Work and Great Job!!
TIME/RESULTS TO COMMENTS:
3 rds for time
400m run
21 DB swings (45lbs)
HSPU’s 11-7-4
10:12
Hey Vagabonds,
Start leaving some comments, there are enough of us to make a dent in this comment box… so step up your game and start posting!!
Your Man,
Kevin
here i go salvating again.
3 rds for time
400m run
21 DB swings (45lbs)
HSPU’s 11-7-4
8:52
I felt really strong with the run and the DB swings. First time swinging with 45 lbs. The hand standpush ups were very hard but got through it.
Ten Rounds for Time of:
60 m Sprint with DB’s
7 DB Burpees
9:16 seconds
great workout really killed me. performed the burpees with 20 lbs it was much harder than i thought it was going to be. Thanks Kevin