VAGABOND CROSSFIT WOD- 7/3/09Skill Warm-Up: Handstand Holds and Handstand Push-Ups Strength WOD: 5 x 1 @ 80% for Deadlift Met-Con WOD:Four Rounds for time of:100 foot walking Lunge with Dumbbells in Hands15 Suitcase Deadlifts with Dumbbell in...

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VAGABOND CROSSFIT WOD- 7/2/09 – HURRICANE SIGHTING: “FRAN” was seen ten miles southeast of Whitman, as it destoys everything in its path. Get Ready Vagabonds, she is brutal!! Skill Warm-Up: Jump Rope Basics- Teach the single...

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VAGABOND CROSSFIT WOD-7/1/09 Skill Warm-Up Plank Holds- 3x 90 seconds, Spider-man Push-Ups, Duck Walk Strength WOD: Push Press Max 1-1-1 or Push Press- 5×4 @ 75% Met-Con WOD: Due the Following for Time: 30 Good Mornings 400 m Run 25 Good...

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VAGABOND CROSSFIT WOD-6/30/09Skill Day: More Pose Running… Skill Warm-up: 4x 400 m Run- Taking Videos of people’s running form and later on will break down technique and see were we have to fix your form. WOD:1-2-3-4-5-6-7-8-9-10 reps...

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VAGABOND CROSSFIT WOD-6/29/09Skill Warm-Up:Mobility Stretches Strength WOD:Push Jerk Max- 1-1-1 Met-Con WOD:2000 M Row then 3 Rounds of:16 DB Swings16 DB Snatch- Left Arm/Right Arm16 Pull-ups16 Box Jumps As you can see I headed up North to...

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VAGABOND CROSSFIT WOD-6/28/095 Rounds for time of:Run 400 m20 Push-ups20 Sit-ups or 5k Time Trial You Choose your destiny….. Garage will be closed on Sunday, June 28th, 2009 as I will be heading up to the mountains for a day for some...

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VAGABOND CROSSFIT WOD-6/27/09 Skill Warm-up: Agility Ladder Two in, Two in/Two Out, Lateral Sides, Push-Up Two in, Push-up Two in/Two Out, Hop Skip… Strength WOD: Front Squat Max Test: 1-1-1 Met-Con WOD: 400 m Sprint 10 SDHP- Choose...

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