VAGABOND CROSSFIT WOD-7/17/09Warm-Up- 1 Mile Run @ 85% Strength WOD: Shoulder Press 3×3 @ 80% MET-CON WOD:Three Rounds for Time of:400 m Med Ball Carry25 Push-Ups20 Pull-Ups10 Rack Thrusters- Peform a Back Squat and then a Push Press on the...

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VAGABOND CROSSFIT WOD-7/16/09 Warm-Up: 2 Rounds of: 500 m Row/ 10 Turkish Get-Ups(Each Arm) MET-CON WOD:“30 Something”30 Push Press- Men-75 lbs Women-45 lbsRest 1 Minute30 Power Clean- Men 75 lbs Women- 45 lbsRest 1 Minute30 DB...

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VAGABOND CROSSFIT WOD-7/15/09Skill Warm-Up: Dynamic Stretches and Mobility Drills VAGABOND MONTHLY KILLER WOD: Do The Following For Time:20″ inch Box Jump x 50Burpees x 50Deadlift with Dumbbells x 50Wall Balls x 50Foreign Object to be...

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VAGABOND CROSSFIT WOD-7/14/09 Skill Warm-Up: Core Stability- L-Sits, Handstand Holds, Push Up Variants, Hollow Rocks Strength WOD: Push Jerk 75% 5×3 or 1 Rep Max Output Met-Con WOD:5 Rounds for Times of:400 m Overhead Med Ball Carry10...

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VAGABOND CROSSFIT WOD-7/13/09Skill Warm-Up: Overhead Stretches, Hip Flexor Stretches, Lunge Stretches… Strength WOD: Rest Day Met-Con WOD:AMRAP for 20 Minutes of the following:Overhead Squat- 10 RepsRing Dips-10 RepsBox Jumps- 10 reps POST...

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VAGABOND CROSSFIT WOD-6/12/09“The Coveted Rest Day” Relax, Ice Bath, Rest, and Recover…. Hit your Rest Day, as hard as you hit your workouts… Take an ice bath or take a cheat day on your Paleo Lifestyle.. Hydrate, eat alot...

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VAGABOND CROSSFIT WOD-7/11/09 “BODYWEIGHT DISASTER” Performing the following as Fast as Possible:50 BurpeesRest 2 Minutes100 Air SquatsRest 2 Minutes50 Tuck JumpsRest 2 Minutes50 Jumping Pull-Ups The CrossFit Games have started and...

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