Announcements

Today’s Photo is a blast from the past: 14.2! Can you name everyone in the photo?

Woman Has ‘No Idea’ Why People Complain About Chest to Bar Pull-Ups

Vintage Open 2018

We’re up to 60+ 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

2 rounds
5 Burpees
10 Band Pull Aparts
15 Steps Walking Lunge

WOD

EMOM 15
A)Bike 500/400m
B)6-10 ring rows + 6-10 Push Ups
C)50 Flutter Kicks (L+R = 1)

Core

3×10-15 reps hip extensions

CrossFit

Cycle 4 – Week 4 – Day 2

Warmup

10-1
Air Squats
60m run between sets (back of gym to fence and back)

Strength

Back Squat
If you hit less than 8 reps last week, lower weight. If you hit between 8 and 15, repeat weight and beat score. If you beat 15 reps, up weight.

Warm up sets
8 reps @50% of working weight – Slow controlled pause squats
6 reps @75% – Focus on speed

Working Set Max effort reps at chosen weight.

WOD

14.2
Every 3 minutes for as long as possible complete:

From 0:00-3:00
2 rounds of:
10 overhead squats
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Rx: 95/65; Chest to Bar Pullups
Scaled: 65/45; Chin over Bar Pullups or Jumping Chest to Bar Pullups (head 6″ below bar)

Beginners: Start at 8 reps.

Competitor Extra

Row 50/40 Calories x 6
Rest :60