VAGABOND CROSSFIT WOD-9/16/09 Skill Warm-Up: Turkish Get-Ups x 30( 15 each side) Strength WOD: Weighted Pull-Ups 3-3-3-3-3 Met-Con WOD:”Randy” Power Snatches x 75 Men-75 lbs Women-45-55 lbs POST TIME/RESULTS TO COMMENTS:

Read more

VAGABOND CROSSFIT WOD:9/15/09Skill Warm-Up: Complete Three Rounds in as few sets as possible::30 Second L-Sit Holds:30 Second Ring Holds Met-Con WOD:With a 15 minute time limit:Run 1 mile AMRAP BurpeesFor this workout you have 15 minutes. Start...

Read more

VAGABOND CROSSFIT WOD-9/14/09 Skill of the Week: Kipping Pull-Up Skill Warm-Up: Press Technique- Warm-Up with light weight…. Strength WOD: Push Press: 3-3-3-3-3 Met-Con WOD:”Dianne”Complete the following for Time:21-15-9...

Read more

VAGABOND CROSSFIT WOD-9/13/09 Rest Day or Make-Up WOD from Saturday: If you missed Saturday’s WOD, that will be the workout that you will perform on Sunday…. POST TIME/RESULTS TO COMMENTS:

Read more

VAGABOND CROSSFIT WOD-9/12/09Skill Warm-Up:4 Rounds at Moderate Pace:Clean and Snatch Grip High Pulls x 10Abmat Sit-Ups x 10 Over the last few months we have been practicing the Snatch and Clean Movements inside the garage. The Vagabonds...

Read more

VAGABOND CROSSFIT WOD-9/11/09NEVER FORGET!!! Skill Warm-Up: Hip Mobility DrillsStrength WOD: Handstand Holds x 3 max reps(If you cannot perform Handstand Push-Ups, Do Handstand Holds x 3 max TimeFunctional Met-Con WOD:3 Sandbag Cleansthen perform...

Read more

VAGABOND CROSSFIT WOD-9/10/09 Skill Warm-Up: Dynamic Stretches, Mobility Drills, and Agility Ladder Functional Strengh Training Met-Con:Three 1 Minute Movements for 3 Rounds:Shuttle Run-20m(10m back and forth)/Sledgehammer/DB Swings/Jumping...

Read more