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Workout of the Day

  • “JFK” | Sunday, May 22, 2022

    By dennis | In Classes | on May 21, 2022

    Sunday, May 22, 2022 Skill Work The Turkish Get-Up “JFK” 20:00 AMRAP 4/4 Turkish Get-Ups 200m Farmers Carry 80 Double Unders Load: 53/35#, 24/16kg Bodyweight Option: 20:00 AMRAP 4/4 Turkish Get-Ups w/shoe balanced on fist 100ft Bear Crawl 80 Double Unders

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  • “Peas and Carrots” | Saturday, May 21, 2022

    By dennis | In Classes | on May 20, 2022

    Saturday, May 21, 2022 👫 Bring a Friend or Two 👫 Speed/Skill Partner Banded Sprints 5 Sets x 25-50ft “Peas and Carrots” Team Workout (3 Person Teams) For Time: 75 Strict Handstand Push-Ups w/1 Partner Holds Handstand 25 Rope Climbs (While 1 Partner Holds Dual KB Front Rack, 53/35#, 24/16kg) 75 Bench Press 135/95#, 61/43kg […]

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  • Friday, May 20, 2022 Video Brief: https://youtu.be/0uNydMGZkDg 🖥️ Vintage Home Gym Memberships: https://vintagecrossfit.sites.zenplanner.com/registration.cfm?payment=MEMBERSHIP&MembershipTemplateId=B2517D2C-4327-4EF2-8999-E5F8381A7D92&personId=22B00798-B2E7-4811-96AA-A17EA09ADE06 Plyometrics 5x50ft Burpee Broad Jumps R: 1:00 b/s Strength Front Squats Pause Front Squat (1sec) + 1 and 1/4 Front Squat + Front Squat Every 2:00 for 6 Sets 1+1+1, starting @ 60-70% of Front Squat “What’s Normal Anyways” 7 Rounds for […]

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  • Thursday, May 19, 2022 Video Brief: https://youtu.be/1eQv8rYWnIQ 🖥️ Vintage Home Gym Memberships: https://vintagecrossfit.sites.zenplanner.com/registration.cfm?payment=MEMBERSHIP&MembershipTemplateId=B2517D2C-4327-4EF2-8999-E5F8381A7D92&personId=22B00798-B2E7-4811-96AA-A17EA09ADE06 Gymnastics Skill Work 6:00 EMOM 25-50ft Handstand Walk complete for quality “Box of Chocolates” For Time: 24/20 Cal Row 18 Toe to Bar 6 Wall Walks 21/17 Cal Row 15 Toe to Bar 5 Wall Walks 18/15 Cal Row 12 Toe to […]

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  • Wednesday, May 18, 2022 Video Brief: https://youtu.be/RQDluCcThsI 🖥️ Vintage Home Gym Memberships: https://vintagecrossfit.sites.zenplanner.com/registration.cfm?payment=MEMBERSHIP&MembershipTemplateId=B2517D2C-4327-4EF2-8999-E5F8381A7D92&personId=22B00798-B2E7-4811-96AA-A17EA09ADE06 Strength Deadlifts Every 3:30 for 10:30 3 Rounds 6-4-2 R: 20sec b/s “Upside Down Rain” 8:00 AMRAP 5-10-15-10-15-20 American KBS 70/53, 32/24kg Box Jump Overs 24/20″ **After the 20 athletes will continue starting back @ 5 reps on the KBS and box […]

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  • “Run Forrest, Run!” | Tuesday, May 17, 2022

    By dennis | In Classes | on May 16, 2022

    Tuesday, May 17, 2022 Video Brief: https://youtu.be/dRAFkJayU4c 🖥️ Vintage Home Gym Memberships: https://vintagecrossfit.sites.zenplanner.com/registration.cfm?payment=MEMBERSHIP&MembershipTemplateId=B2517D2C-4327-4EF2-8999-E5F8381A7D92&personId=22B00798-B2E7-4811-96AA-A17EA09ADE06 🛒 Vintage Online Store: https://vintage-online-store.creator-spring.com/ 🥄 Fundamentals of Nutrition: https://vintagecrossfit.sites.zenplanner.com/registration.cfm?payment=MEMBERSHIP&MembershipTemplateId=377D79B0-2C7D-4BB6-8B72-CF990642BAC0&personId=D76A40EC-E4AB-41DF-BDA2-D2CE8E4A16D1 “Run, Forrest! Run!” For Time 3 Rounds 400m Run 20 Pull-ups 25 Push-Ups 60 Air Squats 25 Push-Ups 20 Pull-ups 400m Run R: 3:00 b/r QuickFit 2022.05.17 5 Rounds 30 Double Unders/50 […]

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  • “Shrimp Gumbo” | Monday, May 16, 2022

    By dennis | In Classes | on May 15, 2022

    Monday, May 16, 2022 Video Brief: https://youtu.be/RD-sz5iFrCc 🖥️ Vintage Home Gym Memberships: https://vintagecrossfit.sites.zenplanner.com/registration.cfm?payment=MEMBERSHIP&MembershipTemplateId=B2517D2C-4327-4EF2-8999-E5F8381A7D92&personId=22B00798-B2E7-4811-96AA-A17EA09ADE06 🛒 Vintage Online Store: https://vintage-online-store.creator-spring.com/ 🥄 Fundamentals of Nutrition: https://vintagecrossfit.sites.zenplanner.com/registration.cfm?payment=MEMBERSHIP&MembershipTemplateId=377D79B0-2C7D-4BB6-8B72-CF990642BAC0&personId=D76A40EC-E4AB-41DF-BDA2-D2CE8E4A16D1 Plyometrics Kneeling Jump to Vertical Jump 5 Sets x 3/(1+1) Weightlifting Power Snatch + Squat Snatch 12:00 EMOM 1+1 *choice on starting weight, increase by feel to heavy for the day “Shrimp […]

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  • “Tide Pods” | Sunday, May 15, 2022

    By dennis | In Classes | on May 14, 2022

    Sunday, May 15, 2022 Gymnastics Stamina Session 12:00 EMOM min 1: 2-4 Rope Climbs min 2: 8-10 Strict Handstand Push-Ups min 3: 50 Double Unders “Tide Pods” 3 Rounds for Time 15/12 Cal Ski 200ft Farmers Carry 70/53 15/12 Cal Row 100ft Dual KB OH Carry 44/26 Limited Equipment Variation 3 Rounds for Time 200m […]

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  • “Keyboard Cat” | Saturday, May 14, 2022

    By dennis | In Classes | on May 13, 2022

    Saturday, May 14, 2022 “Keyboard Cat” 20:00 AMRAP Partner 1: 400m Run Partner 2: AMRAP of 9 Sumo Deadlift High Pull 75/55 9 Thrusters 27 Double Unders

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  • “What in Tarnation” | Friday, May 13, 2022

    By dennis | In Classes | on May 12, 2022

    Friday, May 13, 2022 Video Brief: https://youtu.be/syYXZbwSnAY “What in Tarnation” For Time: 50 Pull-Ups 40 Box Jump Overs 24/20″ 30 Burpees 20 Overhead Squats 135/95# 30 Burpees 40 Box Jump Overs 24/20″ 50 Pull-Ups Core Finisher “7:00 Abs” 7:00 AMRAP 10 V-Ups 20sec Hollow Hold 10 Tall Plank Knee to Elbow 40sec Forearm Plank QuickFit […]

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  • “Mentos in Coke” | Thursday, May 12, 2022

    By dennis | In Classes | on May 11, 2022

    Thursday, May 12, 2022 Video Brief: https://youtu.be/ND_cpIa0EQM Plyometrics Overspeed Banded Vertical Jumps 6:00 EMOM 3 Reps Strength Push Press Every 2:00 for 12:00, 6 Sets 7 Reps @ 70% 5 Reps @ 75% 3 Reps @ 80% 7 Reps @ 70%+ 5 Reps @ 75%+ 3 Reps @ 80%+ “Mentos in Coke” 2:00 on/1:00 off […]

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  • Wednesday, May 11, 2022 Video Brief: https://youtu.be/7q7U1qjfoLI “Cinnamon Challenge” Every 20:00 for 40:00 1 Mile Run 100ft Walking Lunge 50/40 Push-Ups 100ft Walking Lunge 500/425m Row QuickFit 2022.05.11 20-18-16-14-12 reps of: Dumbbell Bench Press Wall Balls Rest 2:00 10-8-6-4-2 reps of: Shuttle Runs (there and back = 1) D-Ball Clean over Shoulder

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  • Tuesday, May 10, 2022 Video Brief: https://youtu.be/ax1rZ23iDBM Plyometrics On a 10:00 Clock 5 Sets 5 Dumbbell Rhythm Squat Jumps + 3 Reactive PVC Stick Jump Overs R: 1:15-1:30 b/s Weightlifting 12:00 EMOM Power Clean + Squat Clean 1+1, starting @ 60-70% of 1RM Clean “Put it in Reverse Terry” 10:00 AMRAP 3 Burpee Ring Muscle-Ups […]

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  • “Listen Up Linda” | Monday, May 9, 2022

    By dennis | In Classes | on May 8, 2022

    Monday, May 9, 2022 Video Brief: https://youtu.be/X49A_baW8zc Back Squat Every 3:00 for 12:00 5 Reps @ 80%+ “Listen Up Linda” 3 Rounds for Time 60 Double Unders 30 Wall Balls 20/14#, 9/6kg 15 Toe to Bar Goal: 7:00-11:00 Time Cap: 12:00 Bodyweight Variation: 3 Rounds for Time 60 Double Unders 40 Air Squats 20 V-Ups […]

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  • “We Lost Doug” | Sunday, May 8, 2022

    By dennis | In Classes | on May 7, 2022

    Sunday, May 8, 2022 “We Lost Doug” Every 6:00 for 24:00 30 Double Unders 15 Burpees 20/15 Cal Echo Bike *Each Round as a Sprint Today is all about sprint speed and all out effort. The bike is there as the finish to each round as it is the focus. We want to breath through […]

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