VAGABOND CROSSFIT WOD: 5/9/09 The guys and girls did a great job today and got their first taste of a stamina/endurance workout involving running. I have been preaching to them about POSE RUNNING and the proper way to run and gave them a little...

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VAGABOND WOD’S-5/7/09 AND 5/8/09 The last couple of days have been crazy with new people coming in and getting them going with their CrossFit Regiment. So, I could not post last night, since I was at the gym until 12:30 am, getting the...

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VAGABOND CROSSFIT WOD- 5/6/09 VAGABOND MAIN WOD: Three Rounds for Time of: Run .5 mile 50 Wall Balls Run .5 mile 40 Wall Balls Run .5 mile 30 Wall Balls This was a killer workout for the guys, but gave them a good idea of running a decently far...

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VAGABOND CROSSFIT WOD’S- 5/5/09- HAPPY CINCO DE MAYO!! CROSSFIT HQ WOD: Ten Rounds for Time of: 3 Weighted Pull-ups- 45 lbs 5 Strict Pull-ups 7 Kipping Pull-ups For weighted pull-ups place a 45 pound dumbbell between the legs above crossed...

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VAGABOND CROSSFIT WOD’S: Heavy/Strength Day- Back Squats-3-3-3-3-3 Today we concentrated on some heavy/strength movement for the workout. The guys were murder by the “9 Fundamentals of Hell” on Saturday, so we changed things up...

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REST DAY- VAGABOND CROSSFIT- 5/3/09 REST DAY: After three brutal days of workouts for the gang, they get a well deserved Rest Day. Also, many of the counterparts are working off a little bit too much of a send off party for 2nd LT. Pat Bragan, as...

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Vagabond CrossFit WOD- 5/2/09 The Milestone for Some of the Guys: It has been a couple of days since I have posted because we have been so busy at the Vagabond Garage with some grueling workouts. We have tackled numerous amounts of moves dealing...

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