VAGABOND CROSSFIT WOD-10/2/09 Skill Warm-Up:Leg Blasters x 2One Round of Leg Blasters equals the following:20 Squats20 In Place Lunges(10 each leg)20 Jumping Lunges(10 each leg)10 Jumping Squats Sprint WOD:10 x 200 m Row SprintsRest 1 Minute...

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VAGABOND CROSSFIT WOD-10/1/09 Happy Birthday to Mel- Get Ready for your Birthday Burpees!!! Skill Development: Skin the Cats3 Rounds at own pace: Skin the Cats x 5Only Hold the back position of the Skin the Cats for a time period of 3 seconds and...

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VAGABOND CROSSFIT WOD-9/30/09 Skill Warm-Up: 3 Rounds at own pace:Front Squat x 10(45 lbs)Knee to Elbows x 10Box Jumps x 10 Skill Development:Plank Holds x 1 MinuteLeft Arm Prone Holds x 30 secondsRight Arm Prone Holds x 30 secondsAlligator...

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VAGABOND CROSSFIT WOD-9/29/09Skill Development: Muscle-Up Progression3 Rounds at your own pace:10 False Grip Pull-Ups10 Ring Dipsor 10 Parallete Dips Met-Con WOD: “Dead Run”For Time:800 m RunDeadlift x 15400 m RunDeadlift x 15800 m...

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VAGABOND CROSSFIT WOD-9/28/09 Skill Warm-Up: Ring Holds 3 x 1 minute- You can come off during that minute, but you must get right back on to complete the 1 minute of holds… Handstand Holds 3 x 30 seconds…. Strength WOD: Push...

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VAGABOND CROSSFIT WOD-9/26/09 REST DAY OR MAKE-UP WOD’S OR SKILL DAY:If you deserve a Rest Day, take it, if you want to make-up a workout you missed during the week, come on in, or if you just want to work on some Skill Development, Your...

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VAGABOND CROSSFIT WOD-9/26/09 Dynamic Warm-Up: Shoulder FlexibilityPass Thrus, Half Pass Thrus, One Arm Prone Holds,Y-L Mobility Drills Strength WOD: Shoulder Press3-3-3-3-3 Monostructural WOD:Time Trial: ROW 3000 M POST TIME/RESULTS TO...

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