C+J and Wall Balls

C+J and Wall Balls

VAGABOND CROSSFIT WOD-9/5/09

Skill Warm-Up: Coach B Clean Warm-Up

Strength WOD: Clean and Jerk
3-3-3-3-3

Met-Con WOD: 5 Rounds for Time of:
6 Clean and Jerk
20 Wall Balls
10 Burpee Broad Jumps

VAGABOND NEWS: Everyone during their deadlift strength WOD, went up in weight and shows that the programming is working for the Vagabonds. Some notables for big gains in the deadlift are, Bob joined the 500 club, by pulling 505 lbs and Ross went up to 415 lbs in his deadlift effort. I want to congratulate everyone on their accomplishments and Keep Working Hard!!


















17 Year-Old Bridget pulling 255 lbs for her first attempt at deadlift.. Great Job Bridget and Keep up the Good Work!!As you can tell, I used a little profanity, to show my enthusiasm for Bridget during her deadlift attempt… Sorry, somtimes it just slips… when you are happy for your Vagabonds!!
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