Voyage Houston Magazine

Vintage CrossFit was featured in Voyage Magazine Houston. Check out our feature here!

Strength

Deadlift
Every :20 for 12 sets (4 minutes)
1 Deadlift at 80% 1RM with controlled lowering of bar

Gymnastics

Push Up Progression
Based on max unbroken perfect pushups
<10 5 PU - :60 rest - 4 PU - :60 rest - 3 PU 10-20 8 PU - :60 rest - 7 PU - :60 rest - 6 PU 21-29 13 PU - :60 rest - 11 PU - :60 rest - 9 PU 30+ 60% reps - :60 rest - 50% reps - :60 rest - 40% reps

WOD

In 10 minutes
Run 800m
40 Pull Ups (Advanced Chest to Bar)
Run 200m
Max rope climbs or peg boards in remaining time

QuickFit

3 RFT
Bike 1000m
12 Slam Balls
24 Sit Ups
48 Flutter Kicks (2-count)