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VAGABOND CROSSFIT-11/28/09 Virtual Shoveling… Skill Gymnastics Warm-Up: Day 2 Cycle:Basic: 3 Sets of:Kipping Swings x 5Dead Hang Pull-Ups x 5(band if needed)3 Sets of:Tuck L-Hangs on bar x 10 seconds Advanced: 5 sets of:Dead Hang Pull-Ups x 5Muscle-Ups x 2Kipping Swing x 3Tuck L-Sits…

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VAGABOND CROSSFIT WOD-11/27/09 Welcome Home Lt. Pat Bragan!! Rocking the Stach… Skill Gymnastics Warm-Up: Day 1 Cycle:Basic:Handstand Attempts x 10Ring Push-Ups x 7Frog Headstands x 5 secondsOverhead Squats x 10 Advanced:Handstand Push-Ups x 5Ring Push-Ups(Elevated) x 10Frog Headstands x 10 secondsPistols x 10 Strength…

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VAGABOND CROSSFIT WOD-11/26/09Happy Thanksgiving!!! Vagabond Rest Day or Come in for a Workout…Hours on Thanksgiving Day: 9:00 am to 11:00 am- Come in for a workout before you feast and break your Paleo Diet for the Day… Vagabond WOD:You will have three choices of…

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VAGABOND CROSSFIT WOD-11/25/09 Vagabond Family Affair- All these characters are brothers and sisters… Skill Warm-Up: Coach B Warm-Ups Down and Up x 10 Elbows High and Outside x 10 Muscle Clean x 10 Clean Lands x 10 Clean Drops x 10 Front Squat x…

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VAGABOND CROSSFIT WOD-11/24/09 Some Skill Drills with Frogstands and Pistols… Amazing stuff, these guys are making leaps and bounds… CrossFit Does Work.. and the Proof is in the PuddingFirst Vagabond I trained over a year ago at a local globo gym for free and…

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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…

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VAGABOND CROSSFIT WOD-11/22/09 Pose Running Drills…People’s Form already Getting Better… Legs, Hips, Shoulder, and Head all aligned under their General Center of Mass, plus pulling their legs up, instead of pushing off the ground, and leaning at their ankles, not their body… Great Stuff!!…

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VAGABOND CROSSFIT WOD-11/21/09 Erect Torso..Two Finger Grip.. Bar Racked on the Shelf..Feet at Shoulder Width.. Hips Below Knees.. Picture Perfect Front Squat.. Skill Warm-Up: Pose Running Drills Wall Drills Gun Run Hops Hops w/Lean Strength WOD: Deadlift 12-9-6 Monostructural Disaster WOD: “Death by 10…

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Row/Push/Gym/Swing

VAGABOND CROSSFIT WOD-11/20/09 Make Sure you are at Vagabond on Saturday by 10:00 am for your Workout… It will be a good one… Warm-Up:Complete at own Pace:Run 400 mSamson Stretch x 10Fundamentals x 10 Skill Development:Back Extensions x 20Hip Extensions x 20 Strength WOD:…

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"Randy"

VAGABOND CROSSFIT WOD-11/19/09 John Performing the High Bar Back Squat… Skill Warm-Up: Coach B Warm-Ups:Up and Down x 10Elbows High and Outide x 10Muscle Snatch x 10Snatch Drops x 10Snatch Lands x 10Overhead Squat x 10 When performing the Coach B Warm-Ups, never let…

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