VAGABOND CROSSFIT WOD-11/11/09

The New 15 Person Pull-Up System is Complete!!!







Skill Warm-Up: Gymnastic Development
Dead Hang Holds x 10 Seconds for 10 Rounds
PVC Dislocates
Plank Holds x 15 seconds x 2
Prone Holds x 15 seconds x 2

Met-Con WOD" "Pull-Up Mania"
For 15 Minutes do the following:
30 seconds of Max Pull-Ups/ Rest :30/ then Repeat


VAGABOND UPDATE: Hey, everyone the new facility is coming along nicely and now we just have to add some finishing touches and we will be ready to go very soon. Please let your friends, family, and anybody know that we will be holding a free weekend of classes on Saturday and Sunday of December 5th and December 6th, 2009. Anyone is welcome and can enjoy the activities of Vagabond CrossFit. This will take everyone's effort to see Vagabond grow amongst the masses...

POST TIME.RESULTS TO COMMENTS:

VAGABOND CROSSFIT WOD-11/10/09

The Darkness Consumes the Vagabonds!!





Skill Warm-Up: Coach B Warm-Ups
Down and Up x 7
Elbows High and Outside x 7
Muscle Clean x 7
Clean Drops x 7
Clean Squats x 7
Front Squat x 7

Strength WOD: Back Squat 3 x 3

Met-Con WOD: "The Chief"
3 Minute Rounds for 5 Rounds of:
Power Clean x 3
Push-Ups x 6
Squats x 9
Rest 1:00 min between Rounds

POST TIME.RESULTS TO COMMENTS:

VAGABOND CROSSFIT WOD-11/9/09







VAGABOND UPDATE: The floor is complete and now the pull-up system will be installed throughout this week... Everything is going smoothly for now, but I came to the realization how much work it takes to put together nothing into something... I am truly excited about the new place and I hope everyone else is equally as excited as myself..

Skill Warm-Up:
Turkish Get-Ups x 10(5 each side)
Row 500 m

Strength WOD: Push Press 3 x 3

Met-Con WOD: "Heavy Breather"
3 Rounds for time of:
Run 400 m
Burpees x 21

Post.Time Results to Comments: