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    ADDRESSVintage CrossFit 4205 Center St Houston, TX 77007

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Classes'S ARCHIVE

  • “Obliques” | Sunday 03.24.24

    By dennis | In Classes | on March 23, 2024

    Sunday 03.24.24 Conditioning “Obliques” 3 Rounds for Quality 800m Run 20 Alternating Landmine Trunk Rotations @ 60/45lb, (27/20kg) 100/100ft Suitcase Carry 70/53lb, (32/24kg) 20 GHD Sit-Ups 50/50ft Single Arm Overhead Carry 70/53lb, (32/24kg) Optional Machine Finisher Every 4:00 minutes, 5 Sets 20 Second Max Calorie Echo Bike Let’s just say, this one should burn!

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  • “Danny” | Saturday 03.23.24

    By dennis | In Classes | on March 22, 2024

    Saturday 03.23.24 Partner Hero WOD “Danny” 20:00 minute AMRAP w/Partner 30 Box Jumps 24/20’’ 20 Push Press 115/75lb, (52/34kg) 30 Pull-ups Optional Accessories : Bodybuilding 4 Sets, For Quality: 15 Banded Lat Press-Downs 8-10 Barbell Bent Over Rows 12-15 Dumbbell Floor Press 25 Banded Tricep Extensions Rest as needed between sets

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  • “Elizabeth” | Friday 03.22.24

    By dennis | In Classes | on March 21, 2024

    Friday 03.22.24 Weightlifting Deadlift Every 3:00 minutes, 5 Sets 1 x 4 @ 80% 1 x 3 @ 82% 1 x 3 @ 85% 1 x 2 @ 87% 1 x 2 @ 90% Percentage is based on your 1-rep max Deadlift Rest as needed between sets Conditioning “Elizabeth” For Time: 21-15-9 Squat Cleans 135/95lb, […]

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  • “The Turk” | Thursday 03.21.24

    By dennis | In Classes | on March 20, 2024

    Thursday 03.21.24 Strength / Skill Spend 10:00 minutes building to a Heavy Turkish Get-Up Conditioning “The Turk” 24:00 minute EMOM minute 1: 1/1 Turkish Get-Ups minute 2: 14 V-Ups minute 3: 7/7 Single Arm Kettlebell Snatch minute 4: 14/11 Calorie Ski Erg Kettlebell Load: 53/35lb, (24/16kg) Machine Substitutions: 15/12 Calorie Row or Bike Erg 14/11 […]

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  • “Running Uphill” | Wednesday 03.20.24

    By dennis | In Classes | on March 19, 2024

    Wednesday 03.20.24 Strength Push Press Every 2:00 minutes, 6 Sets Set 1: 3 Reps Set 2: 10 Reps Set 3: 3 Reps Set 4: 10 Reps Set 5: 3 Reps Set 6: 10 Reps Conditioning “Running Uphill” Every 2:00 minutes, Until Failure 200m Run 3* Burpee Box Jump Overs 24/20” *Increase Burpee Box Jump Overs […]

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  • Tuesday 03.19.24 Conditioning “Front For Show, Back for Go” 6 Sets 3:00 minute AMRAP *Strict Pull-Ups 50ft (15m) Dual Dumbbell Front Rack Walking Lunges 50/35lb,( 22.5/15kg) -Max Calorie Machine (Alternate Echo / Row) Rest 1:30 between sets Strict Pull-Ups Round 1: 18/12 Round 2: 15/10 Round 3: 12/8 Round 4: 9/6 Round 5: 6/4 Round […]

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  • “Cycle Bar” | Monday 03.18.24

    By dennis | In Classes | on March 17, 2024

    Monday 03.18.24 Weightlifting Snatch Complex Every 2:00 minutes, 6 sets, complete the following: 1 Snatch + 1 Hang Snatch + 2 Overhead Squats Start @ 70% of 1RM and increase to a “Heavy” for the Day Conditioning “Cycle Bar” Every 2:15 minutes, 6 Sets 6 Power Snatch 7 D-Ball Clean to Shoulder 8 Toe to […]

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  • “New Jacked City” | Sunday 03.17.24

    By dennis | In Classes | on March 16, 2024

    Sunday 03.17.24 Conditioning “New Jacked City” 1:30 AMRAP, 10 Sets 3 Devils Press 5 Dual Dumbbell Push Press 7/5 Strict Pull-Ups -Max Renegade Rows :45 second Rest between sets Dumbbell Load: 50/35lb, (22.5/15kg) Optional Machine Finisher 10 Rounds :30 second Ski Erg Sprint for Calories :60 second Rest

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  • “Whitten” Hero WOD | Saturday 03.16.24

    By dennis | In Classes | on March 15, 2024

    Saturday 03.16.24 “Whitten” 5 Rounds For Time 22 Kettlebell Swings (2/1.5 pood) 70/53lb, 32/24kg 22 Box Jumps (24/20 in) 400 meter Run 22 Burpees 22 Wall Ball Shots (10/9 ft, 20/14 lb) (9/6kg) Optional Accessories : Bodybuilding 3 Sets, For Quality: 6-8 Barbell Good Mornings 6-8 Single Arm Overhead Split Squats, Each Leg 25 Banded […]

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  • “Travel Ban” | Thursday 03.14.24

    By dennis | In Classes | on March 13, 2024

    Thursday 03.14.24 Gymnastics Skills Handstand Walk Skills , Drills, and Progressions Conditioning “Travel Ban” Every 5:00 minutes , 40 minutes, Alt Stations (4 Sets, Each) Station 1: 40/30 Calorie Echo Bike 200ft (60m) Farmers Carry 50/35lb, (22.5/15kg) Station 2: 600m Run 50ft (15m) Handstand Walk Optional Accessories 3 Sets, For Quality :30/:30 Side Plank 1:00 […]

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  • “LuSyd Dreams” | Wednesday 03.13.24

    By dennis | In Classes | on March 12, 2024

    Wednesday 03.13.24 Strength Back Squat Every 3:00 minutes, 5 Sets 1 x 4 @ 77% 1 x 4 @ 80% 1 x 3 @ 82% 1 x 3 @ 85% 1 x 2 @ 87% Percentage is based on your 1-rep max Back Squat Rest as needed between sets Conditioning “LuSyd Dreams” 9:00 minute AMRAP […]

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  • “Mainsite 240129” | Tuesday 03.12.24

    By dennis | In Classes | on March 11, 2024

    Tuesday 03.12.24 Strength Bench Press Every 2:30 minutes, 5 Sets 1 x 4 @ 77% 1 x 4 @ 80% 1 x 3 @ 82% 1 x 3 @ 85% 1 x 2 @ 87% Percentage is based on your 1-rep max Bench Press Rest as needed between sets Conditioning “Main Site 240129” As many […]

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  • “Long Winded” | Monday 03.11.24

    By dennis | In Classes | on March 10, 2024

    Monday 03.11.24 Gymnastics Progression Chest to Bar Pull-Up Progression Pistol Progressions / Modifications Conditioning “Long Winded” For Time 20 Burpee Box Jump Overs 24/20” 25 Chest to Bar Pull-Ups 30 Pistols 40/32 Calorie Ski 30 Pistols 25 Chest to Bar Pull-Ups 20 Burpee Box Jump Overs 24/20” Time Domain: 15:00-20:00 minutes Time Cap: 25:00 minutes […]

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  • “Moth to a Flame” | Sunday 03.10.24

    By dennis | In Classes | on March 9, 2024

    Sunday 03.10.24 Strength Conditioning 15:00 minute Clock to Complete 5 Sets, For Quality 2/2 Turkish Get-Ups, For Load 100ft (30m) Sled Push or 30 seconds Box Sled Push Conditioning “Moth to a Flame” Every 5:00 minutes, 4 Sets 15/11 Calorie Echo 400m Run 15/11 Calorie Echo Score = Sum Total Time of Intervals Echo Bike […]

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  • “King Nate” | Saturday 03.09.24

    By dennis | In Classes | on March 8, 2024

    Saturday 03.09.24 Conditioning “King Nate” 20:00 minute AMRAP, With a Partner 3 Ring Muscle-Ups 6 Handstand Push-Ups 9 Deadlifts 225/155lb, (102/70kg) Ideally this is done by alternating Full rounds with partner Score = Rounds + Reps Optional Accessories : Bodybuilding 4 Sets, For Quality 8 Narrow Grip Bench Press @ 21×1 Tempo 6-8 Reps/ Arm […]

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