VAGABOND CROSSFIT WOD-5/21/09
Many of the Vagabonds will be doing this workout by themselves as a group at the gym, as I slave away, teaching third graders Math and Reading. However, luckily yesterday was a strength day and concentrated completely on shoulder strength. So, today we are going to hit the CrossFit HQ WOD from the other day, which entails a bit of running and helluva alot of air squats. I actually performed this workout down at the Running and Endurance Cert in April and was smoked to bits after this one. This is a simple, but terrifying workout that really hits your glutes, hams, and quads to the full maximum.
Four Rounds for Time of:
400 m Run
50 Air Squats
WOD 400 M 50 Air Squats 4 Rounds
1304 minutes
I felt alright in this workout. I should of sprinted more but I felt good. Thank you Kevin
4 rounds for time of
400m Run
50 Air Squats
11:50 minutes
This workout was killer, especially after playing hockey last night and then working out this morning rather than the afternoon. I really wanted to feel some improvement in my runnning though so i beared down and effin sprinted hard. Thanks Kevin. See you guys this weekend.
Oh yeah, and i got my notebook! i even went back in the archives and filled in all my workouts from Vagabond Kingston days up till now. Looking forward to tracking the workouts. peace.
14:43 killed my legs also my running endurace is inferior to the two beasts who posted earlier- ham
hey mr omalley tell the people at crossfit i said hi