VAGABOND CROSSFIT WOD-8/20/09Skill Warm-Up: 10 of each of the 9 Fundamentals Met-Con WOD: For Time of the following:10-9-8-7-6-5-4-3-2-1 of:Wall BallsOverhead SquatBox Jumps Men: 65 lbs Women: 45 lbs Box Jumps-24″ and 20″ VAGABOND...

Read more

VAGABOND CROSSFIT WOD-8/19/09 Skill Warm-Up: Dynamic Stretches and 4×400 m Sprints with Pose Form Strength WOD: Weighted Pull-Ups: 5×3, if you cannot do weighted pull-ups, then perform max reps x 3 Met-Con WOD: “Broken...

Read more

VAGABOND CROSSFIT WOD-8/18/09Skill Warm-Up: More Muscle Up Progression…then…Static Ring Holds x 90 seconds(Total Time)Handstand Holds x 90 seconds(Total Time) Met-Con WOD: “Ryan”5 Rounds for Time of:7 Muscle Ups21 Burpees...

Read more

VAGABOND CROSSFIT WOD-8/17/09 Skill Development Warm-Up: Muscle Up Progressions… 4 Rounds For Time of: 10 False Grip Pull-Ups 10 Ring Dips MEBB WOD: Power Clean:3-3-3-1-1-1 MET-CON WOD: AMRAP:12 Minutes of: Hang Squat Cleans: 5 Reps Push...

Read more

VAGABOND CROSSFIT WOD: 8/15/09 Skill Development: Agility Ladder- Forward Hops, Side Hops, Hop Scotch, Two Feet in, One Foot in…. Met-Con WOD: 5 Rounds for Time of the following: 1 Min Side Hops over Object/1 Min DB Swings/1 Min Burpees/ 1...

Read more

VAGABOND CROSSFIT WOD-8/14/09Skill Warm-Up: PLANK HOLDS4 Rounds of 20:10 x 4 of the following:Prone Plank HoldsLeft Plank HoldRight Plank Hold MEBB WOD: Back Squat: 3-3-3-1-1-1 MET-CON WOD:“Don’t Push Me”3 Rounds for Time...

Read more

VAGABOND CROSSFIT WOD-8/13/09 Skill Warm-Up: Gymnastic Development:Handstand Holds, Handstand Push-Ups, Ring Hold, Ring Dips, Skin the Cats, L-Sit Holds…. Met-Con/Strength WOD:“Lazer”Do the Following For Time:Bodyweight Bench...

Read more