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    ADDRESSVintage CrossFit 4205 Center St Houston, TX 77007

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Classes'S ARCHIVE

  • “Flyin High” | Wednesday 02.14.24

    By dennis | In Classes | on February 13, 2024

    Wednesday 02.14.24 Chest to Bar Progression Conditioning “Flyin High” 4 Sets 4:00 AMRAP 1:00 Max Unbroken Sets of 5 Chest to Bar Pull-Ups 400m Run -Max Calorie Row in the Remaining Time Rest 2:00 minutes between sets Score = Total Reps (Combined Reps of Chest to Bar + Row Calories) Optional Accessories 4 Sets, For […]

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  • “Walking Tall” | Tuesday 02.13.24

    By dennis | In Classes | on February 12, 2024

    Tuesday 02.13.24 Strength Every 3:00 minutes, 5 Sets 5 Back Squats Start @ 70% and increase to a 5 Rep Max Conditioning “Walking Tall” 16:00 EMOM Minute 1: 10 Front Rack Reverse Lunges, For Load Minute 2: 15 GHD Sit-ups Minute 3: 50 Double Unders or 30 Crossover Singles Minute 4: Rest Front Rack Reverse […]

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  • “Red Dragon” | Monday 02.12.24

    By dennis | In Classes | on February 11, 2024

    Monday 02.12.24 Conditioning : “Red Dragon” Part A) 8:00 minute AMRAP AMRAP Rounds of “The Chief” 3 Power Clean, 135/95 (61/43 kg) 6 Push-Ups 9 Air Squats Every Minute on the Minute Starting @ 0:00 Complete 5 Lateral Burpees over the Bar Score = Rounds Rest 2:00 minutes then Complete Weightlifting / Barbell Conditioning: “Red […]

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  • “Beach Ready” | Sunday 02.11.24

    By dennis | In Classes | on February 10, 2024

    Sunday 02.11.24 Strength Conditioning “Beach Ready” 20:00 minute EMOM, Alternating movements Minute 1: 30 second Max Rep Landmine Trunk Rotations 45/35lb, (20/15kg) Minute 2: 12 Dual Dumbbell Bench Press 50/35lb, (22.5/16kg) Minute 3: 15 V-Ups Minute 4: Max Hanging Strict Weighted Knee Raises 25/15lb, (12/7kg) Minute 5: Rest Bodybuilding Finisher 5 Sets, For Quality 10 […]

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  • “Rabbit Run” | Saturday 02.10.24

    By dennis | In Classes | on February 9, 2024

    Saturday 02.10.24 Weightlifting / Technique / Workout Primer Every 90 seconds, 6 Sets 3 Hang Muscle Snatch + 3 Tng Power Snatch + 3 Lateral Box Jump Overs 24/20’’ Start at 40% of your Power Snatch and build loads on the Hang Muscle Snatch + TnG Power Snatch to a moderate heavy load today over […]

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  • “Fancy Fran” | Friday 02.09.24

    By dennis | In Classes | on February 8, 2024

    Friday 02.09.24 Strength: Every 2:00 x 4 Rounds 3 Front Squats, Starting @ 75% and building to a heavy triple for the day. -Directly Into- Every 2:00 x 4 Rounds Set 1: 5 Back Squats at 75% of Heavy Front Squat Triple Set 2: 5 Back Squats at 80% of Heavy Front Squat Triple Set […]

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  • Thursday 02.08.24 Conditioning “Talk the Talk, Walk the Walk” Every 10:00 minutes, 4 Sets 40/30 Calorie Echo Bike 20 Single Dumbbell Box Step-Overs 24/20” , 50/35lb, (22.5/16kg) 400/350m Ski or Row 200ft Dual Kettlebell Farmers Carry 70/53lb, (32/24kg) Optional Accessories 4 Sets : For Quality 20/20 second GHD Pallof Press Hold 20/20 seconds Copenhagen Plank […]

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  • “Toe the Line” | Wednesday 02.07.24

    By dennis | In Classes | on February 6, 2024

    Wednesday 02.07.24 Conditioning “Toe the Line” For Time: 3 Rounds: 200m Run 21 Wall Balls, 20/14lb, (9/6kg), 10/9ft 15 Toe to Bar 9 Line Facing Burpees 1:00 Rest between rounds Rest 3:00 minutes after final round 1 Round: 400m Run 40 Wall Balls 20/14lb, (9/6kg), 10/9ft 30 Toe to Bar 20 Line Facing Burpees Score: […]

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  • “New Perspective” | Tuesday 02.06.24

    By dennis | In Classes | on February 5, 2024

    Tuesday 02.06.24 Strength Superset 15:00 minute EMOM, Alternating Movements minute 1: Deadlift minute 2: Push Press minute 3: Rest Deadlift 1 x 5 @ 70% 1 x 4 @ 75% 1 x 3 @ 80% 1 x 2 @ 85% 1 x 1 @ 90% Push Press 1 x 5 @ 70% 1 x 4 […]

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  • “Diddy Kong” | Monday 02.05.24

    By dennis | In Classes | on February 4, 2024

    Monday 02.05.24 Gymnastics Skills and Drills : Ring Muscle-Up Ring Muscle-Up Skill Progression Conditioning “Diddy Kong” 18:00 AMRAP 6 Ring Muscle-Ups 12/9 Calorie Echo 54 Double Unders Optional Accessories 4 Sets : For Quality 10-12 Inverted Rows 10-12 Glute Bridge Dumbbell Pull-Overs :30 Second Handstand Hold Rest as needed between sets

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  • “Carried Away” | Sunday 02.04.24

    By dennis | In Classes | on February 3, 2024

    Sunday 02.04.24 Conditioning “Carried Away” 3 Sets, For Intervals 150ft (45m) Kettlebell Farmers Carry 75 Double Unders 100ft (30m) Dual Kettlebell Front Rack Carry 50 Double Unders 50ft (15m) Dual Kettlebell Overhead Carry 25 Double Unders Rest 1:1 between sets Load: 53/35lb, (24/16kg) Core Finisher: 5 Sets: For Quality 10 Hollow Rocks 10 V-Ups 10 […]

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  • “Blake, Stevie, and David” | Saturday 02.03.24

    By dennis | In Classes | on February 2, 2024

    Saturday 02.03.24 Gymnastics Skill and Progressions Handstand Walk Class Progression Team Conditioning Workout “Blake, Stevie, and David” 3 Person Team Workout 18:00 minute AMRAP: 25ft (8m) Handstand Walk 15 Toe to Bar* 10 Dual Dumbbell Step-Overs (2×50/35lb, 22.5/16kg), 24/20” *Read flow on specific for workout Optional Accessories 3 Sets, For Quality: 10 Cross Body Dumbbell […]

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  • “Burnt Britches” | Friday 02.02.24

    By dennis | In Classes | on February 1, 2024

    Friday 02.02.24 Weightlifting: 0:00-8:00 minutes 5 Power Snatch @ 70% 4 Power Snatch @ 75% 3 Power Snatch @ 80% 2 Power Snatch @ 85% 1 Power Snatch @ 90% Rest 2:00 minutes and transition loads for the conditioning session At the 10:00 minute mark complete: “Burnt Britches” For Time: 800m Run 15 Power Snatch […]

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  • “Battery Power” | Thursday 02.01.24

    By dennis | In Classes | on January 31, 2024

    Thursday 02.01.24 Conditioning “Battery Power” Every 15:00 minutes, 2 Sets (30:00 minutes Total) 30/24 Calorie Row 6 Clean and Jerks @ 75% 20/16 Calorie Row 4 Clean and Jerks @ 80% 10/8 Calorie Row 2 Clean and Jerks @ 85% % Based on 1-Rep Clean and Jerk Optional Accessories 4 Sets: For Quality 8-10 Dual […]

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  • Wednesday 01.31.24 Strength: Bench Press Every 90 seconds, 6 Sets Set 1: 5 Reps @ 70% Set 2: 5 Reps @ 75% Set 3: 3 Reps @ 80% Set 4: 3 Reps @ 80% Set 5: 1 Rep @ 85% Set 6: 1 Rep @ 90% Conditioning “Spider Monkey” For Time: 10-9-8-7-6-5-4-3-2-1 Unbroken Chest to […]

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