Announcements

Good luck to the Vintage athletes running in the Houston half or full next weekend! Participants include Karla (full) & Elvira, Holly, Justin, and Drew (half)!

I’ll bring the tent out and set up on the corner of Washington and Waugh (just past Mile 2). The runners should come through around 7:30AM – 8:00AM. Set your alarm to come down and cheer them on!

Competition Class

36 min EMOM
1) 15/12 Cal Bike
2) 50 Double Unders
3) 200m Run
4) 15 Overhead Squats 75/55
5) 15/12 Cal Row
6) Rest
*Scale each working set to be completed in 45 seconds. The goal today is consistency across all working sets.

Please review your results/feedback on this WOD in the Vintage Comp Squad facebook group and adjust your strategy accordingly.

Compare to 10/8/2017

CrossFit

Warmup

3 rounds
5 Burpees
5 Front Squats
5 Push Press
5 Hollow Swings

WOD

“Jackie”
For time:
Row 1000m
50 Thrusters, 45/35
30 Pull Ups
QuickFit: 50 Wall Balls; 30 Ring Rows
Beginner: 30 Thrusters; 20 Banded Pull Ups or 30 Ring Rows
Intermediate/Advanced: Rx

Compare to 9/30/2017,10/24/2016, 6/4/2016, 12/28/2015, 12/29/2014, 1/17/2014, 8/20/2013, 2/13/2013

Strength

Build to a heavy Sled Push (there and back driveway)