Announcements

Vintage on the Podium

Congratulations to the Vintage competitors for strong showings across Houston yesterday! Thanks to the Vintage community for coming out to cheer us on!

Christina and Dennis – 1st Place Partner Rx – Paper Street Stachefest
Caitlin and Nicole – 9th Place Partner Rx – Paper Street Stachefest
Katie and Anthony – 1st Place Scaled Team – New WODs on the Block
Chelsea, Drew, and Justin – 3rd Place Rx Team – New WODs on the Block

Vintage Open 2018

We’re up to 50+ registered for the Open! Is the Open for you? Yes!

Make sure you get signed up this week to be included in the Vintage Open draft happening this Saturday! Past participants will remain on their team by default unless they want to change teams and declare as a free agent. Email me if you want to become a free agent this year. Past participants still need to be registered on the Games website prior to the draft so we can keep the team rosters balanced!

Free Agent Questionnaire

The 2018 Vintage Open draft is on Saturday, February 17th.

If this is your first Vintage Open, you’re automatically a free agent. Please complete the attached form to help our captains get to know you before the draft!

Past Vintage Open participants can declare as a free agent by completing this form.

Free agents will be available for team captains to draft onto their teams.

https://goo.gl/forms/wIXlDGKtVQtclJAC2

QuickFit

Warmup

Run 200m
15 Squats
10 Push Ups
5 Burpees

WOD

QuickFit Tri:
For time:
Row 2000m
Run 1200m
Ski 800m

CrossFit

Cycle 4 – Week 4 – Day 1

Warmup

15-12-9
Bar Facing Burpees
Light Deadlifts

WOD

AMRAP 12 Minutes
30 Air Squats
10 Power Cleans 155/105lbs
5 Bar Muscle Ups

Fourth MetCon Monday!

Power Cleans should be fast singles or multiples the whole time. Bar Muscle Ups should be 2 sets or less. If you can only perform singles on Bar Muscle ups then scale to 3 reps to minimize rest time. Goal is 3+ rounds.

Beginner: 115/65#; 5 Strict Chin Ups
Intermediate: 135/85; Banded Bar Muscle Ups or 5 Chest to Bar Pullups (try to stay unbroken)
Advanced: Rx

Rest 8:00

Interval

EMOM 20 Minutes, alternate movements
A) 10 Double Dumbbell Ground to Overhead 50/35s
B) 10 Bar Facing Burpees

Beginner: 6 reps of each, 30/15#
Intermediate: 8 reps of each, 40/25#
Advanced: Rx

Competitor Extra

Bike 500m x 8
Rest :60