VAGABOND CROSSFIT WOD-1/14/10Brotherly Competition, AJ and Colin busting out “Football Gone Bad”… Warm-Up: 2 Rounds at own pace:Row 250 mSquats x 10Hip Prep Complex- Do Hip Complex only once Kevin’s Notes: The Hip Prep...

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VAGABOND CROSSFIT WOD-1/13/10 Turkish Get-Ups…. Great for Core Strengthening!! Warm-Up: 4 Rounds for time of:10 Hops over small barrier/10 m Back Pedal then Sprint 10 m/Spiderman Lunges x 10 m/ 3 Handstand Attempts Kevin’s Notes...

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VAGABOND CROSSFIT WOD-1/12/10 The Box Squat is used by many professional powerlifters and is great for building up hamstring strength… The steps are simple, but a very complicated movement, as many people lack the hamstring strength or...

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VAGABOND CROSSFIT WOD-1/11/10John’s Hands after an OPT Workout… I think he got a decent workout in(sarcasm)!! My Brethren, Andrew has been home for a month training at Vagabond CrossFit… He is a starting defensive linemen for a...

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Vagabond CrossFit WOD-1/10/10 Free Handstand… “Attitude is a little thing that makes a big difference.” Winston Churchill Gym Hours on Sunday, January 10th, 2009- 9:00 am to 1:00 pm Warm-Up: 4 Rounds at own pace: Butt Kicks 40...

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VAGABOND CROSSFIT WOD-1/9/10When is the Snow Going to Stop…???!! ON RAMP CURRICULUM? WHAT IS THIS? Part 1 of a Part 3 Series by Kevin O’MalleyThe question I get from beginners who walk into the Vagabond Community. The first thing we...

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VAGABOND CROSSFIT WOD-1/8/10 How Important is it to Keep Track of Your Workouts, Nutrition, and Sleep? It is pretty damn important in Vagabond CrossFit… As you can tell Nora and Ryan are hard at work writing down their workout that they...

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