VAGABOND CROSSFIT WOD-6/10/09Skills Warm-Up:Jump Rope- 5 Minutes/Double Under PracticeDuck WalkSpidermanHip LungesHockey LungesHandStand Holds- 3 x 30 seconds WOD-3 Rounds for Time of:21-15-9Sumo Deadlift High Pull( Men-95 lbs) (Women- 55...

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VAGABOND CROSSFIT WOD-6/9/09“Cindy”Complete as many rounds in 20 minutes as you can of:5 Pull-ups10 Push-ups15 Squats OR “Mary”Complete as many rounds in 20 minutes as you can of:5 Handstand Push-ups10 One legged squats...

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VAGABOND CROSSFIT WOD-6/8/095 Rounds for Time of:75 lb Thrusters-21 repsDouble-Unders-21 reps Substitutes- Single Unders or Tuck Jumps7 Rounds for Time of:75 lb Thruster-15 repsDouble-Unders-15 repsor Single Unders- 45 repsor Tuck Jumps-15...

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VAGABOND CROSSFIT WOD- 6/7/09“HELL’S BELLS”All Movements performed for 20 seconds with 10 second rest: Due the Following:Push PressRest 1 MinuteSnatch Left Arm/Right ArmRest 1 MinuteFront SquatRest 1 MinuteAbmat Sit-upsDone and...

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VAGABOND CROSSFIT WOD-6/6/09 5K TIME TRIAL RUN Skill Warm-up- Snatch Balance Drills WHY A 5K WOD:Many people have asked me why are we doing a long run, if CrossFit specializes in anaerobic training and looks down upon aerobic training. The answer...

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VAGABOND CROSSFIT WOD-6/5/09On the Minute Strength Day:On the Every Minute Perform the Following:3 Deadlifts at 75-80% of 1 Rep MaximumFoul- If you do not perform the three deadlifts in the minute given or lose control, lose grip, or regrip, you...

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VAGABOND CROSSFIT WOD-6/4/09Ten Rounds for Time of:100 m Sprint20 Air Squats15 Push-UpsPose Running Practice and Techinique Drilling Everyone did a great job during their tough run/basics workout today. I finally had the camera working, to where...

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