• 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 - 07:00PM

  • 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 – Wednesday, October 11, 2017

By dennis | In Classes | on October 10, 2017

Announcements

Hey guys, we need a few more volunteers, especially judges to help run the 2017 Energy Games in a couple weeks. A few people have offered to volunteer via text or in person but can you please sign up in the volunteer form so I can keep the volunteers organized? Make sure you fill out the form by Wednesday so I can order your free shirt! You’ll also get a free meal during the event from Elite F’ing Meals. Thanks!

https://goo.gl/forms/9reeH4EnJaC586tC2

CrossFit

Cycle 2 – Test Week – Day 3

Warm Up

2 rounds
10 band pull aparts (standing on band)
10 Wall Balls

Strength

In 15 Minutes
Find 1RM Push Press

WOD

Every 3 Minutes until failure
Run 200m
12 Thrusters 75/55lbs
3 Pull Ups

Rest remainder

Increase Pull Up reps by 3 each interval

The goal is to complete at least four full rounds. Scale appropriately.

Beginner: 45/35; Banded Pull Ups
Intermediate: 65/45; 2-4-6-8-10 pull ups
Advanced: Rx
Competitor: C2B

Competitor Extra

In a 10 minute window
Complete 3 sets of HSPU for max total reps

QuickFit

5 rounds
In 3 minutes:
20 Squats
15/10 Calorie Bike
10 V-Ups
D-Ball Hold in remaining time
Rest 1:00







No Comments to "WOD – Wednesday, October 11, 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Your email address will not be published.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Your email address will not be published.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.