Saturday, November 1, 2014

Warriors,

Vanquish is proud to have several athletes participating in the 5th Annual Halloween Throwdown.  We will be closed so that we can all go out to support our team as they compete!

I encourage all of you to come and show your love for Kami, Lizzie, KC, and Robert; as well as, Alisha and Russ from Solution 1.

The event will be held at CrossFit Northland:
7900 NW. 100th St. Kansas City, Missouri 64153

https://www.facebook.com/events/1529278287291176/?source=1

 

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

WoD, October 31st, 2014

Happy Halloween! Lets see those crazy costumes!

 

Strength: Deadlift

5-5-5-5-5

 

WoD: 7 mins in the “Pumpkin Patch”

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

WoD, October 30th, 2014

Strength: Push Jerk

3-3-3-3-3

WoD: 4 Rounds for time of:

  • 500M Row
  • 25 Back Squats 95/65 (no rack)
 

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

WoD, October 29, 2014

Strength: Push Press

Work to a 1RM.

 

WoD: For Time

50 Du’s
40 Squats
30 Toes-to-bar
20 Burpees
10 Ring Dips
 

 

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

WoD, October 28th, 2014

Strength: Back Squat

5-5-5-5-5

 

WoD: 3 Rounds for time:

400m Run
12 Front Squat 135/95 (no rack)
12 Ring Push-ups
 
 
Vanquish Athletics, LLC/CROSSFIT V-ATHLETICS
Overland Park/Lenexa’s Premier CrossFit Facility
10664 Widmer Rd.
Lenexa KS 66215
913-645-3393

Wod, October 27th, 2014

Strength: Snatch

5-5-5-5-5

WoD: For time:

150 Step-ups on a 20″ box
Men use 45 pound bar
Women use 35 pound bar

*Every 2 minutes stop and do four burpees.

Be sure to alternate legs on the up & down
Try to use the muscle of the leg on the box to complete the step-up, not momentum.

*Also as an FYI we are starting this next months On-Ramp(Fundamentals) class this week at 6:45 M, W, and Thursday. This time slot is for our new members or those of you that would like a refresher on any of the movements.

 

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

Saturday, October 25th, 2014

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

Open gym immediately after from 10-11:30am.

 

 

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

WoD, October 24th, 2014

Skill: Handstand Hold/Push-ups

 

WoD:

With a continuously running clock complete 5 Deadlifts every minute.
From 0:00-5:00 use 155/115
From 5:00-10:00 use 175/135
From 10:00-15:00 use 195/155
Continue adding 20 lb. every 5 minutes for as long as you are able.

 

 

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

WoD, October 23rd, 2014

Strength: Bench Press

5-5-5-5-5

 

WoD:

10-9-8-7-6-5-4-3-2-1 reps for time of:
Push Press 95/65
Pull-ups

 

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

Wod, October 22nd, 2014

Strength: Push Press

3-3-3-3-3

 

WoD:

3 Rounds for time of:

  • 20 Cal Row
  • 20 Power Snatches 75/55

 

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