Announcements

This Saturday we’ll have special guest Jason Khalipa, 2008 CrossFit Games Champion as Vintage is hosting a D5! Read more and RSVP on facebook. Please invite your friends so we can have a great turnout!

Registration is open for the Adaptive Nutrition Seminar and 6-Week guided program! Register here before spots fill up!

CrossFit

2018 Assessment Period – Day 7

Warmup

4 Rounds
5 Clean Pull Unders – Light bar up to 95/65lbs
10 Box Jumps

Strength

EMOM until failure
6 Bar Facing Burpees
1 Squat Clean and Jerk
165/115lbs
Add 10/5lbs each minute
(Both movements in same minute)

Beginner: 4 bar facing burpees per minute

*Start at weight that allows an athlete to climb for atleast 8:00.

MetCon

AMRAP 15 Minutes
25′ Back Rack Walking Lunge Steps 95/65lbs
10 Pull Ups
Row 250/200m

Beginner: 65/45; Banded Pullups
Intermediate: Rx Lunge, Scale Pullup Reps to 4-6
Advanced: Rx

Pull Ups should be 2 sets or less the entire WOD. For large classes, perform stationary lunges.

Competitor Extra

1-2-3-4-5-6-5-4-3-2-1
For Time – Unbroken Muscle ups

Scaled: Build up until unable to complete the round and then work back down to 1

QuickFit

120 Single Unders
40 Kettlebell Swings
*Rest 1 Minute

120 Single Unders
40 Air Squats
* Rest 1 Minute

120 Single Unders
40 Sit Ups
*Rest 1 Minute

120 Single Unders
40 Steps Walking Lunge with Kettlebell

Endurance

Moved to Tuesday at 6:30PM at Heights High School Track