Rest Day or Make-Up WOD'S

VAGABOND CROSSFIT WOD-10/4/09A Little Pump-Up Music for Runey during his strength WOD, not everything is perfect at the Vagabond Garage, but look at his quick reflexes, as he misses his attempt for his third rep during the Snatch… Crossfit...

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VAGABOND CROSSFIT WOD-10/3/09 CrossFit is a Revolution and Revelation in the Fitness World, so they have some similarities with these Revolutionary Figures!!! Don’t Hate on Something You Do Not Know About, Pick Up a Book and Read!! The same...

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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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