VAGABOND CROSSFIT WOD-11/4/09The New Location All Cleared Out and Ready to be Filled with Goodies.. Skill Warm-Up:Skill Set- Handstand Push-Ups 5 x 3- Full Range of MotionorHandstand Negatives 5 x 3- Lowering Yourself to Ground Slowly and then...

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VAGABOND CROSSFIT WOD-11/3/09 The Little Things like a Simple Sign Can Make You Happy! Skill Warm-Up:2 Rounds at your own Pace:400 m RunSpider Lunge x 10( 5 each side)Inch Worm x 20 m Gymnastics Development:Parallete Tuck Holds x 3-5 second...

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VAGABOND CROSSFIT WOD-11/2/09 Myself and my former mentor, Samy, from CrossFit New Hampshire at the Gymnastics Cert Warm-Up: 500 m RowSkill Sets of the following Movement:Ring Static Holds x 45 seconds: Each set will last 3-5 seconds long, and...

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VAGABOND CROSSFIT WOD-11/1/09The New Location for Vagabond CrossFit…Rest Day… Enjoy it…Gymnastics Cert Update: It is amazing what you can learn in one day at a CrossFit Certification. Let’s keep this simple, and say after...

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VAGABOND CROSSFIT WOD-10/31/09 Monostructural WOD:5k Run Why a 5K WOD?This could be the questions you are asking yourself or possibly asking myself? Is CrossFit not supposed to be high intensity, functional training and looks down upon aerobic...

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VAGABOND CROSSFIT WOD-10/30/09 Skill Warm-Up:Balance Drills- Standing on Foam Roller x total of 2:30 mins3 Rounds at own Pace of:Overhead Walking Lunge x 10(5 each leg) Using 45 lbsStrict Pull-Ups x 7 Strength WOD:Front Squat-5 x 3 Met-Con WOD...

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VAGABOND CROSSFIT WOD-10/29/09Tire Flips!!! Oh Yeah!!! Warm-Up: 9 Fundamentals x 7 each(PVC)Mobility Stretches x 5 minutes Met-Con WOD: “Diane Fu”7 Rounds for Time of:DB Deadlifts x 7DB Hang Power Clean x 7DB Front Squats x 7DB Double...

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