VAGABOND CROSSFIT WOD-10/24/09 In the Shadows we Prevail at Vagabond CrossFit!! Warm-Up: 750 m Row then 7-8 minutes of Dynamic Mobility Stretching Lunge Stretch with Twist Spiderman Lunge Seated Posterior PVC Dislocates Kipping on Bar I have...

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VAGABOND CROSSFIT WOD-10/23/09 Warm-Up: 3 Rounds at your own pace of the following: Samson Stretch x 10(5 each leg) Sit-Ups x 15 Push Jerk(45 lbs) x 7 Strength WOD: Back Squat 2-2-1-1-1 Met-Con WOD: Due the following of: Row 500 m Rest 1:00 min...

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VAGABOND CROSSFIT WOD-10/22/09 Vagabond News: I would like to welcome an old friend from high school who gave me a call a few days ago to the Vagabond Garage. Welcome, Fitz, and cannot wait to see your improvement over the next few months. Colin...

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VAGABOND CROSSFIT WOD-10/21/09 Vagabond News: Notice to all Vagabonds, we cannot park on the sidewalk anymore, since the police got involved and said we were being a problem. So for now on park down at the church parking lot… Thanks for...

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VAGABOND CROSSFIT WOD-10/20/09 Skill Warm-Up: Coach B Drills- Snatch Progressions WOD: Heavy Snatch- Go for Your 1 Rep Max2-2-1-1-1Do a couple of warm-ups at a weight you know that you can get, then hit the WOD hard with 2 rep maxes that you set...

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VAGABOND CROSSFIT WOD-10/19/09Myself and Jon Gilson of Again Faster Ross and one of the Top CrossFitters in the World, Chris SpeallerRoss in the midst of “Fran”Great Weekend and Great Networking was the story down at Ross’ Level...

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VAGABOND CROSSFIT WOD-10/18/09 Rest DayEnjoy your rest day because we will be back at it hard in the Vagabond Garage….

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