VAGABOND CROSSFIT WOD: 8/15/09 Skill Development: Agility Ladder- Forward Hops, Side Hops, Hop Scotch, Two Feet in, One Foot in…. Met-Con WOD: 5 Rounds for Time of the following: 1 Min Side Hops over Object/1 Min DB Swings/1 Min Burpees/ 1...

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VAGABOND CROSSFIT WOD-8/14/09Skill Warm-Up: PLANK HOLDS4 Rounds of 20:10 x 4 of the following:Prone Plank HoldsLeft Plank HoldRight Plank Hold MEBB WOD: Back Squat: 3-3-3-1-1-1 MET-CON WOD:“Don’t Push Me”3 Rounds for Time...

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VAGABOND CROSSFIT WOD-8/13/09 Skill Warm-Up: Gymnastic Development:Handstand Holds, Handstand Push-Ups, Ring Hold, Ring Dips, Skin the Cats, L-Sit Holds…. Met-Con/Strength WOD:“Lazer”Do the Following For Time:Bodyweight Bench...

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VAGABOND CROSSFIT WOD-8/12/09 Warm-Up: Pose Running Drills…MEBB WOD:Shoulder Press: 3-3-3-1-1-1 MET-CON WOD: “DEATH BY 10 METERS”Choose ONE Of The Following Sports:Swim, Bike, Run, C210 meters on the min. Every minute, add 10...

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VAGABOND CROSSFIT WOD-8/11/09Warm-Up: “Barbell Complex”Use weight from 65 to 85 lbs..Perform 5 reps for each movement..Squat CleanFront SquatPush PressDeadliftBack Squat Met-Con WOD:“Tabata Something Else” Complete 32...

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VAGABOND CROSSFIT WOD-8/10/09 Skill Warm-Up: Complete 15 reps for each movements that will be performed during the MET-CON WOD: Do the following for 15 reps each: Wall Ball, SDHP, Push Press, Box Jumps, and 500 m Row… MEBB WOD: Power...

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VAGABOND CROSSFIT WOD-8/9/09 AT HOME WORKOUT:10 Rounds for Time of:5 Jumping Squats7 Push-Ups9 Squats11 Tuck Jumps The Gym will be closed on Sunday, August 9, 2009. It will reopen again on Monday, August 10th, 2009 on its regular schedule. Enjoy...

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