VAGABOND CROSSFIT WOD-11/7/09 Skill Warm-Up:Jump Rope x 5 Minutes- Using a Variety of Single Unders, Double Unders, One Leg, and CrossoversHollow Rock into Superman- 3 x 1 minute Intervals Strength WOD: Deadlift 5 x 3 Met-Con WOD:3 Rounds for...

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VAGABOND CROSSFIT WOD-11/6/09 You think You Got Ups!! Check This Guy Out!! Skill Warm-Up:Two Rounds at Your Own Pace:PVC Dislocates x 15(No Bend in the Elbows)Kipping/Hollow Swings x 12DB Swings x 9Push-Ups x 6 Strength WOD: Shoulder Press5 x 3...

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VAGABOND CROSSFIT WOD-11/5/09 Let the Building of Vagabond Begin!!! Skill Warm-Up: Coach B Warm-UpDown and Up x 10Elbows High and Outside x 10Muscle Snatch x 10Snatch Lands x 10Snatch Drops x 10Overhead Squats x 10 Strength WOD: Power...

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VAGABOND CROSSFIT WOD-11/4/09The New Location All Cleared Out and Ready to be Filled with Goodies.. Skill Warm-Up:Skill Set- Handstand Push-Ups 5 x 3- Full Range of MotionorHandstand Negatives 5 x 3- Lowering Yourself to Ground Slowly and then...

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VAGABOND CROSSFIT WOD-11/3/09 The Little Things like a Simple Sign Can Make You Happy! Skill Warm-Up:2 Rounds at your own Pace:400 m RunSpider Lunge x 10( 5 each side)Inch Worm x 20 m Gymnastics Development:Parallete Tuck Holds x 3-5 second...

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VAGABOND CROSSFIT WOD-11/2/09 Myself and my former mentor, Samy, from CrossFit New Hampshire at the Gymnastics Cert Warm-Up: 500 m RowSkill Sets of the following Movement:Ring Static Holds x 45 seconds: Each set will last 3-5 seconds long, and...

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VAGABOND CROSSFIT WOD-11/1/09The New Location for Vagabond CrossFit…Rest Day… Enjoy it…Gymnastics Cert Update: It is amazing what you can learn in one day at a CrossFit Certification. Let’s keep this simple, and say after...

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