VAGABOND CROSSFIT WOD-2/4/10Ryan Maxes out on his Deadlift…Tabata Runs…. Warm-Up: 3 Rounds at steady Pace:Jump Rope x 2:00 Minutes20 Walking LungesPVC Dislocates x 20Bear Crawl x 20 m Strength/Speed WOD:A:Bench Press 6 x 3 @ 60% of 1...

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VAGABOND CROSSFIT WOD-2/2/10 Warm-Up: 3 rounds at a steady pace:Row 250 mSamson Stretch x 10( 5 each leg)Side Hops x 15(Over Paralletes) Skill of the Day: Coach B Clean Warm-Ups:2 Rounds of: W/ BarbellUp and Down x 10Elbows High and Outside x...

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VAGABOND CROSSFIT WOD-2/2/10Hey, Ryan You Okay??? Warm-Up: 3 Rounds at steady pace:Run 200 mShoulder Dislocates x 25Skin the Cats x 5Sumo Dead High Pull x 10(PVC OR BARBELL) Tempo/Strength WOD:A1: Speed Deadlift 6 x 1 @ 60$ of 1 Rep Max- Rest 30...

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VAGABOND CROSSFIT WOD 2/1/10 Visited Steve from Steve’s Gym, a non profit organization that trains the inner city youth in the CrossFit Method… Warm-Up: 3 Rounds of the folllowing: High Knee x 1:00 minBox Jumps x 1:00 minHip Opening...

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VAGABOND CROSSFIT WOD 1/31/10 “We must see our present fight right through to the very end.” Bobby Sands Vagabond Rest DaySchedule for next week will be changing for our current programming…. Next week we will find out 1 rep...

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VAGABOND CROSSFIT WOD-1/30/10 We made it to Pennsylvania… and Jared preparing for the weekend… Warm-Up: 3 Rounds at steady pace:20 m Inch Worm/10 Jumping Pull-Ups/20 m Bear Crawl/Run 100 m Skill of the Day: Inverted Hangs/Skin the...

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VAGABOND CROSSFIT WOD-1/29/10Look of Determination by Mike, as he moves onto the next movement in the Barbell Complex… VAGABOND WEEKEND HOURS: I will be heading down to King of Prussia, Pennsylvania to Jared’s Level 1...

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