VAGABOND CROSSFIT WOD-5/15/09

Today everyone performed well and did a modified workout of the CrossFit HQ Wod from a couple of days ago. The protocol that was called for was 5 rounds for time of 25 back extensions and 30 glute ham sit-ups. However, since we do not have a Glute Ham Machine, I had to get a little creative with the movements and felt it was substantial enough for a great workout. All the Vagabonds today did a great job and put up some impressive times. I subbed the back extensions with Good Mornings and the Glute Hame Sit-ups with a modified abmat sit-up. The guys were smoked and performed over 400 repetitions in the workout. Great Job and Keep up the Good Work!!

Tommorow’s Fun Day: AHHHH Yesss, tommorow will be fun filled and will be hitting off around 9 am with all types of Vagabonds strolling through the garage at all times. They will perform the dreaded “Kelly” WOD, which will entail a little bit of running and whole lot of box jumps and wall balls. So, please swing by and get ready to get massacred!!

SOME NEWS!!: Today we had my best friends brother, Bainge, swing through the garage and hit up his strength workout for football. He is a brethren of mine and a great kid. He plays 1aa football at Sacred Heart University and showed some crazy strength during his workout. It was great to have him come by and will always be welcomed in the Vagabond Domain.

VAGABOND CROSSFIT WOD’S:

5 Rounds for Time of:

50 Good Mornings

40 Modified Glute Ham Sit-ups with abmat

7 Rounds for Time of:

20 Good Mornings

20 Abmat Sit-ups

POST TIME/RESULTS TO COMMENTS: