Wod, October 1st, 2014

Strength/Skill

Power Clean

WOD

15 Min AMRAP

3 HandStand Push-ups

6 Pull-ups

9 Power Clean 135/95

 

Vanquish Athletics, LLC/CROSSFIT V-ATHLETICS
Overland Park/Lenexa’s Premier CrossFit Facility
10664 Widmer Rd.
Lenexa KS 66215
913-645-3393

Wod, September 30th, 2014

Strength

Back Squat: 3x5x83%

Push Press: 5x5x76%

 

WOD

“Annie”

50-40-30-20-10

Du’s
Ab-mat Su’s
 
 
Vanquish Athletics, LLC/CROSSFIT V-ATHLETICS
Overland Park/Lenexa’s Premier CrossFit Facility
10664 Widmer Rd.
Lenexa KS 66215
913-645-3393
 

Monday AM classes

Just a reminder there will be no 6am, 9am or noon classes tomorrow, Monday, September 29th. Afternoon classes will continue as scheduled.

WOD, September 27, 2014

Free community workout tomorrow at 9am. Bring a friend, family member, neighbor, anyone that is interested in trying CrossFit!

No open gym tomorrow.

Vanquish Athletics, LLC/CROSSFIT V-ATHLETICS
Overland Park/Lenexa’s Premier CrossFit Facility
10664 Widmer Rd.
Lenexa KS 66215
913-645-3393

WOD, September 26th, 2014

Strength

Jerk: 1×90%

Snatch Deadlift: 3x3x103%

WOD

DeadLift 15Min EMOM 1st 5 mins 65%, 2nd 5mins @70%, 3rd 5mins @75%. If you don’t fail you go up 5% every min up to 21mins or failure.

 

 

 

Vanquish Athletics, LLC/CROSSFIT V-ATHLETICS
Overland Park/Lenexa’s Premier CrossFit Facility
10664 Widmer Rd.
Lenexa KS 66215
913-645-3393

WOD, September 25th, 2014

Strength

Mid-hang Power Snatch: 2x5x65%

Snatch Balance: 90%x1(of snatch), 2x2x80%

 

WOD

On a clock set for 12 minutes:

4 rounds of:

15 Shoulder to Overhead 135/95#
15 C2B Pull-ups
50 Double-Unders

If time remains:

AMRAP of:

Lateral Burpees-over-Bar (Burpee, then hop to the other side of the bar – this equals one rep.)

*Score is total reps of Burpees.

 

Vanquish Athletics, LLC/CROSSFIT V-ATHLETICS
Overland Park/Lenexa’s Premier CrossFit Facility
10664 Widmer Rd.
Lenexa KS 66215
913-645-3393

WOD, September 24th, 2014

Strength

Front Squat: 3x5x75%

Snatch Pull: 3x3x85%

WOD

For time:

Run 800m
20 Thrusters 155/115
Run 400m
10 Thrusters 135/95
Run 800m
 
Vanquish Athletics, LLC/CROSSFIT V-ATHLETICS
Overland Park/Lenexa’s Premier CrossFit Facility
10664 Widmer Rd.
Lenexa KS 66215
913-645-3393

WOD, September 23rd, 2014

Strength

Mid-Hang Muscle Snatch 3x3x40%(of snatch)

Clean+Jerk+Power Clean 1+1+1X55% (Of CJ), 1+1+1×60%, 1+1+1×65%x2

 

WOD

“Tabata This”

Ring Dips

Double Unders

Pull-ups

Perform 8 rounds of 20 seconds of work, 10 seconds of rest for each exercise. No rest between exercises. For reps and you score is your lowest score of each exercise.

 

Vanquish Athletics, LLC/CROSSFIT V-ATHLETICS
Overland Park/Lenexa’s Premier CrossFit Facility
10664 Widmer Rd.
Lenexa KS 66215
913-645-3393

WOD, September 22nd, 2014

Strength

Back squat – 3 x 5×80%

Push press – 5 x 5×73%

WOD

5 rounds of-

15 Band-over-under 20/16″
15 KB Swings 53/35

 

Vanquish Athletics, LLC/CrossFit V-Athletics
Overland Park/Lenexa’s Premier CrossFit Facility
10664 Widmer Rd
Lenexa KS 66215

WOD, Saturday, September 20th, 2014

Free community workout tomorrow at 9am. Bring a friend, family member, neighbor, anyone that is interested in trying CrossFit!
Open Gym immediately after until 11:ooam.

 

 

 

Vanquish Athletics, LLC/CROSSFIT V-ATHLETICS
Overland Park/Lenexa’s Premier CrossFit Facility
10664 Widmer Rd.
Lenexa KS 66215
913-645-3393