VAGABOND CROSSFIT WOD-4/6/10 The After Product: One Delicious Paleo Meal…The Before Product:Ingredients and Food UsedFour 6 oz Organic Chicken BreastsCurry PowderCinnamon Powder6 oz of Shrimp10 oz of BroccoliMegatron’s 500 m Row Time...

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VAGABOND CROSSFIT WOD-4/5/10 Congrats to Cory on being another graduate of the On Ramp Program…First Workout of the Day: Run 200 m then: 15-12-9 of: Squats/Push-Ups/Body Row/ Finish with 200 m Run Time a Month Ago: 9:10One Month Later: 6:05...

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VAGABOND CROSSFIT WOD-4/3/10 The Big Guy is Ready to get Pounded on Saturday… Some of the Boys having a Hollow of a Good Time!! Bridget and Michael doing their best YMCA impression!! VAGABOND NEWS: I know you hear me preach all the time...

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VAGABOND CROSSFIT WOD-4/2/10 Friendly Competition between Brother and Sister… Not a Perfect Split Jerk… But We are Getting there… Bodyweight Recovery Day… Solid Day for all the Vagabonds… What are the Benefits of...

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VAGABOND CROSSFIT WOD-4/1/10Workout of the Day:3 Rounds for time of:Run 12 Miles1000 Air Squats1000 Push-Ups1000 Sit-Ups APRIL FOOL’S- Did I Get You?!! Kelly has been a great addition to the Vagabond Community… She is Killing the On...

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VAGABOND CROSSFIT WOD- 3/31/10 Congrats to Everyone who PR’d on Deadlift today… Megatron pulling 465 lbs… Vagabond News: This week we will be ending our linear wave progression that surrounded around the lifts of deadlift...

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VAGABOND CROSSFIT WOD-3/30/10Ross got the top time in Vagabond for “Grace” at 2:12…. Congrats Buddy… Foam Rolling/Trigger Point: 5-7 Minutes of Myofascia Release Work:QuadsHamstringsITB Band Active Warm-Up: 2 Rounds at...

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