D10 Houston

Dave Maloney, of D10, will be at Vintage on Tuesday evening to share their upcoming Houston event, benefiting MD Andersen Cancer Center with our community.

The D10 is coming to Houston on November 4th and is a 10-event decathlon fitness challenge. Events include a 400m run, max pullups, bench press reps, 500m row, and more! Check out their website at www.thed10.com

To help promote their upcoming event, Jason Khalipa, 2008 CrossFit Games Champion will have a free speech about fitness and nutrition on Friday, August 18th in Houston followed by a free “D5” event at CrossFit Eado.

Please welcome Dave to Vintage and let him know if you have any questions about the event!

CrossFit

Gymnastics

Handstand Walks

Beginner
Every :45 for 8 sets (6 min total) – 1 Wall Walk
Intermediate
Every :60 for 4 sets – 1 Wall Walk to hands on 45# plate + 10 sec hold on plate
Every :60 for 4 sets – 1 Wall Walk + 5 second hold + attempt handstand walk off wall
Advanced
Every :60 for 4 sets – 1 Wall Walk to hands on 45# plate + 10 sec hold on plate
Every :60 for 4 sets – Max distance unbroken handstand walk

WOD

AMRAP 5:
600m Run Buy-In
12 Deadlifts (185/135)
12 Bar Facing Burpees
Rest 5:00
AMRAP 5:
400m Run Buy-In
9 Deadlifts (225/155)
9 Bar Facing Burpees
Rest 5:00
AMRAP 5:
200m Run Buy-In
6 Deadlifts (275/185)
6 Bar Facing Burpees

Beginner: 135/95, 155/105, 175/115
Intermediate: 155/105, 185/125, 205/135
Advanced: Rx
Competitor: 225/155, 275/185, 315/215

QuickFit

For total reps:
4 ROUNDS OF :40S ON / :20S OFF

Dumbbell Step-ups (Moderate Weight)
Calories on Assault Bike
Dumbbell Push Press
Calories on Assault Bike
Rest 1 Minute