"Mainsite WOD and Vagabond CrossFit Open House"(10.29.2010)

October 29, 2010
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Come Join in the Fun at Vagabond CrossFit’s Team Workout on Saturday, October 30th @ 10:30 am and become a Vagabond with this Crew!
Open House: 9:30 am to 12:30 pm
Team Workout: 10:30 am on the dot(show up between 10:00 am and 10:15 am)
Any New People to CrossFit: Individual WOD 9:30 am to 12:30 pm
There will also be some Paleo Treats served as well!!
I. Dynamic Mobility Warm-Up:
Lunge Complex
Squat Opener Circuit(Wall Squats)
Inch Worm to Push-Up
Shoulder Mobility Drills(Openers)
Super Spiderman Stretch
Wall Ball Prep
Coach B Warm-Ups Circuit
II. Strength and Metabolic Conditioning Workouts of the Day:
A. “Position Power Cleans”(4 sets of the following complex):
3 Position Clean @ 60%
3 Position Clean @ 65%
3 Position Clean @ 70%
3 Position Clean @ 75%
*The 3 Position Clean Complex starts at Position 3(High Hang), then moves to Position 2(Above the Knee), then moves to Position 1(the floor). So, ideally the set will involve a power clean from the high hang position, then from above the knee, and then finishes from the floor.*
*Get 1 Rep Max Results for Power Cleans from December 31st, 2009, April 16th, 2010, April 23rd, 2010
B. “Mainsite WOD”(7 Rounds for time):
10 Wall Balls @ 20/14
10 Pull-Ups
*Times to Compare*
Kevin O’Malley: 4:02(VBC)
Kevin Montoya:4:15(Garage)
Chris Gosler: 4:26(CrossFit Southie)
Mat Frankel: 4:55(CrossFit New England)
Heather B.: 5:59(CrossFit New England)
Post Weights Used and Time to Complete to Comments.