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NEWS

WOD – Thursday, February 8, 2018

By dennis | In Classes | on February 7, 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

5 rounds
5 Kettlebell Swings
5 Jumping Squats

WOD

5 rounds
Bike 1000m
15-12-9-6-3 Push Ups (Advanced Ring Push Ups or Ring Dips)
15-12-9-6-3 GHD Sit Ups

Recovery

2:00 Saddle Stretch with back on med ball

CrossFit

Cycle 4 – Week 3 – Day 4

Warmup

2:00 of couch stretch each side
then
15-12-9
Burpees
KB Swings

Strength

Front Squat
40 Reps for time @ 65%
Rack/Unrack anytime

Beat your time from last week!

WOD

For Time
25-20-15-10
Power Snatch 75/55lbs
6-5-4-3
Bar Muscle Ups

Time cap: 15:00. Focus is on big sets of power snatches with a vertical bar path. You should attempt to string together multiple bar muscle ups today!

Beginner: 55/35; 12-10-8-6 Pullups (banded if needed)
Intermediate: 15-12-9-6 C2B or 20-15-10-5 pull ups
Advanced: Rx

Competitor Extra

EMOM for 21 Minutes
12/8 Calorie Bike
12/10 Calorie Row
12 Lateral Burpees over bar

Rotate through movement on the minute




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