• Opening Hours

    OPENING HOURS

    MONDAY05:30 AM - 08:30 PM

    TUESDAY05:30 AM - 08:30 PM

    WEDNESDAY05:30 AM - 08:30 PM

    THURSDAY05:30 AM - 08:30 PM

    FRIDAY05:30 AM - 07:30 PM

    SATURDAY08:00 AM - 12:00 PM

    SUNDAY08:00 AM - 11:00 AM
    05:00 PM - 06:00PM

  • 713-489-0610
  • Contact

    Let's Keep In Touch!X

    ADDRESSVintage CrossFit 4205 Center St Houston, TX 77007

    LEAVE A COMMENT

    Sending your message. Please wait...

    Thanks for sending your message! We'll get back to you shortly.

    There was a problem sending your message. Please try again.

    Please complete all the fields in the form before sending.

NEWS

WOD – Thursday, August 10, 2017

By dennis | In Classes | on August 9, 2017

Announcements

Vintage Happy Hour this Friday at Kirby Ice House! RSVP on facebook here or show up!

Did you miss the newsletter that was sent out on Monday morning? Check it out here and remember to hit “Subscribe” at the top left if you aren’t on the list.

CrossFit

2018 Assessment Period – Day 4

Warmup

3 rounds
5 overhead squats (pvc or empty bar)
5 snatch balance
5 tall box jumps

Strength

2016 Regionals Snatch Pyramid
10 Squat Snatch 135/95lbs
8 Squat Snatch 155/1055lbs
6 Squat Snatch 185/115lbs
4 Squat Snatch 205/135lbs
2 Squat Snatch 225/155lbs
11 Minute Cap

Scaling: Plan your weights to start around 50-60% 1RM and finish around 90%.

MetCon

16.3
AMRAP 7 Minutes
10 Power Snatch 75/55lbs
3 Bar Muscle Ups

Beginner: 45/35 hang from below the knee; 3 Strict Chin Ups or Banded Chin Ups
Intermediate: 65/45; 3-5 Chest to Bar Pullups
Advanced: Rx

Open Re-Test, see where you stack up.

Competitor Extra

For Time
4 Legless Rope Climbs
Rest 2:00
3 Legless Rope Climbs
Rest :90
2 Legless Rope Climbs
Rest :60
1 Legless Rope Climb

QuickFit

EMOM 10
Odd Minute – Row 12/9 Cal (Adv 15/12)
Even Minute – 18 Wall Balls
*Rest 2 Minutes
Core
3 Rounds
20 Sit-ups
20 Russian Twists with Wall Ball or KB



No Comments to "WOD – Thursday, August 10, 2017"

Leave a Reply

Your email address will not be published. Required fields are marked *

Leave a Reply

Your email address will not be published. Required fields are marked *

COPYRIGHT © VINTAGE CROSSFIT 2012-2016 ALL RIGHTS RESERVED.