VAGABOND CROSSFIT WOD-9/22/09No Mountains in Eastern Massachusetts, No Problem, Use a Gas Mask for Elevation Training!! Warm-Up: Complete at Own Pace:400 m Run then 3 Rounds of the following:Push Press x 10(45 lbs)Ring Dips x 5Squats x 10 Met-Con...

Read more

VAGABOND CROSSFIT WOD-9/21/09 Dynamic Warm-Up: Samson Stretch, Lunges, Hip Flexor Mobility, and Duck Walk Strength WOD: Clean and Jerk3-3-3-3-3 Met-Con WOD: “The Ladder” 10-9-8-7-6-5-4-3-2-1 of:Wall BallsSumo Dead High PullPower Clean...

Read more

VAGABOND CROSSFIT WOD-9/19/09 Warm-Up: Coach B Warm-Ups x 10 Skill Warm-Up: L Pull-Up Introduction- In the coming days, we will be performing this new type of pull-up in a workout… If you cannot perform L-Pull-Ups, you will perform the...

Read more

VAGABOND CROSSFIT WOD-9/18/09 Skill Warm-Up: Mobility Stretches, HAM Stretches, HIM Stretches, Row Challenge: 1000 m Row Challenge- All Out Effort Met-Con WOD: “Griff”2 Rounds for Time of:Run 800 mRun 400 m Backwards VAGABOND...

Read more

VAGABOND CROSSFIT-9/17/09 Skill Warm-Up:Samson Stretch x 10(5 each side)Run 400 mPigeon Holds x 10(5 each side)Run 400 m Strength WOD: Overhead Squat3-3-3-3-3 Met-Con WOD:4 Rounds for Time of:10 Thrusters(Men-95 lbs/Women-65 lbs)15 Pull-Ups20 Box...

Read more

VAGABOND CROSSFIT WOD-9/16/09 Skill Warm-Up: Turkish Get-Ups x 30( 15 each side) Strength WOD: Weighted Pull-Ups 3-3-3-3-3 Met-Con WOD:”Randy” Power Snatches x 75 Men-75 lbs Women-45-55 lbs POST TIME/RESULTS TO COMMENTS:

Read more

VAGABOND CROSSFIT WOD:9/15/09Skill Warm-Up: Complete Three Rounds in as few sets as possible::30 Second L-Sit Holds:30 Second Ring Holds Met-Con WOD:With a 15 minute time limit:Run 1 mile AMRAP BurpeesFor this workout you have 15 minutes. Start...

Read more