VAGABOND CROSSFIT WOD-7/22/09 Skill Warm-Up: Coach B Warm-ups Strength Day: Max Rep Snatch- We have finally reached our pivotal moment in the snatch movement and will be testing the waters with the one rep max test. We have been hitting the...

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VAGABOND CROSSFIT WOD-7/21/09 Warm-Up: Pull-Up Ladder- 1-10-1 MET-CON WOD: “Barbell Complex” The barbell complex will consist of the following movements, deadlift, sumo dead high pull, Hang Squat Clean, Front Squat, Push Press, and...

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VAGABOND CROSSFIT WOD-7/20/09Warm-Up: Three Rounds for Time for 21-15-9 of:Ring DipsSit-UpsKnees to Elbows Strength Day: Max Number of Pull-ups Met-Con WOD:3 Rounds for time of:Run 800 mDeadlift x 15- Men- 185 lbs/ Women- 95 lbsBurpees x...

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VAGABOND CROSSFIT WOD’S-7/18-7/19/09 Aerboic Concentration Day-7/18/09 5K TIME TRIAL- RUN OR ROWHere we go again, as it is our monthly WOD of aerboic capacity on Saturday. I still feel it is important and vital to the Vagabonds athletics...

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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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