Announcements

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

Meet your Team Brunch

Saturday, February 17 @ 12:00PM- Lola (Yale & 11th)
https://www.facebook.com/events/1020705934734733/

CrossFit

Cycle 4 – Week 4 – Day 4

Warmup

AMRAP 6:00
10 Wall Balls
10 KB Swings
10 Box Jumps

Strength

Front Squat
40 Reps for time @ 67.5%
Rack/Unrack anytime

Beat your time from last week!

WOD

8 Rounds
30 Double Unders
3 Power Snatch 165/110lbs

Time cap: 12:00. Scale the power snatch weight at/below 80% of your 1RM.

Beginner: 50 Single Unders + DU attempt at the end of every set; 95/65
Intermediate: 20 DU; 125/85
Advanced: Rx

Competitor Extra

3 Rounds
Bike 2K/1.6K
Row 800/700m

Rest 3:00

QuickFit

Warmup

2 rounds
Row 200/150m
Gym Length Dumbbell Waiters Carry, each arm

WOD

5 rounds for time of:
30 Steps Walking Lunge
10 Double Dumbbell Push Press
300/250m Row
Rest 1:00

Core

20 GHD Sit Ups
Accumulate 1:00 Flutter Kicks