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NEWS

WOD – Wednesday, February 7, 2018

By dennis | In Classes | on February 6, 2018

Announcements

Vintage Open 2018

We’re up to 40+ registered for the Open! Is the Open for you? Yes!

Big Review TV

Thank you to BIG Review TV for visiting Vintage and sharing your experience! Check out their video review below. Please like and share and invite your friends to drop by this week for a class! We offer 30-minute QuickFit classes and hour-long CrossFit Fundamentals classes for beginners!

QuickFit

Warmup

2 rounds
10 Alternating Slow Mountain Climbers
5 Dumbbell Deadlifts + 10m Farmers Carry

WOD

EMOM 20
A) Row for Calories
B) 10 Dumbbell Deadlifts + 8 Alternating Single Arm Dumbbell Curls + 6 Dumbbell Push Press (2 Dumbbells)
C) Low Plank Hip Sliders (one foot on slider, feet start together, slide foot up to hip level and back), switch feet every 5 reps
D) Rest

CrossFit

Cycle 4 – Week 3 – Day 3

Warmup

EMOM 8:00
16 Lunges
3 Strict Pull Ups
*Both in the same minute*

Gymnastics

Muscle Up Technique Work

Beginners: Learn leg assisted muscle up transition drill then EMOM 8, alternating between 5 Leg Assisted Muscle Up Transitions and 5 Strict Ring Dips
Intermediate: Practice hollow swing position, hips to rings, banded transition drills, and possibly assisted muscle ups with a spotter
Advanced: Warmup/Demo time. Suggested warm up: 2 rounds of :10 bottom of dip hold, 3-5 C2B Pullups. You may also help out with demonstrating the movement.

WOD

Five 5:00 Rounds
15 Sumo Deadlift High Pulls 95/65lbs
15 Thrusters 95/65lbs
Max Reps Muscle Ups (Ring)
No Rest

Beginner: 65/45; Burpee Strict Pull Ups
Intermediate: 80/55; Challenging Ring Rows in sets of 3 or Banded Ring Transition Drill
Advanced: Rx

Competitor Extra

AMRAP 15 Minutes
Ski 10/7 Calories
5 Strict HSPU
Rest :30



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