12/1/14, Workout of the Day

Strength: Snatch

5-5-3-3-2-1-1

WoD: 7 Rounds for time of:

35 Double-unders
25 Row Cals
15 Power Snatches 95/65

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

IMG_1461

 

11/27/14, Happy Thanksgiving!

Kit and I would like to take the time and wish everyone a very Happy Thanksgiving! We are so thankful to have you as clients and to be a part of such a great community! Please be safe if you’re traveling and we’ll see you first thing Monday to get back to work! Remember we will be open at 9am-10am on Friday for a FREE community workout.

 

 

 

turkey-workout

 

 

Holiday Schedule

Wednesday classes: 6am, 9am, 11am(High School), 12pm and 5pm with Coach Jos

Thursday: Closed-Happy Thanksgiving!

Friday: 9am only with Coach Alisha

Saturday: Closed

Sunday: Closed

crossfit-turkey

11/26/14, Workout of the Day

Strength: Back Squat

5-5-5-5-5

WoD: For 20 mins:

Odd minutes: 40 double-unders
Even minutes: 12 Burpees

 

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

11/25/14, Workout of the Day

Strength: Behind the neck push-press(clean grip):

3-3-3-3-3

 

WoD: 3 rounds for time of:

500M Row

20 Clean & Jerks 95/65

 

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

11/24/2014, Workout of the Day

Wod: “Barbara”

5 rounds, each for time, of:

20 pull-ups
30 push-ups
40 sit-ups
50 squats

*Rest precisely 3 minutes between each round.

 

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

11/22/14, Free Community Workout

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

11/21/14, Workout of the Day

WoD:

Hang Clean 1-1-1-1-1
Power Clean 3-3-3-3-3
DeadLift 5-5-5-5-5
Rest 5-10 minutes then,

Max Double-unders in 3mins.

 

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

11/20/14, Workout of the Day

Strength: Back Squat

10-8-6-4-2 *start at 50% 1rm and work you’re way up.

 

WoD: 3 rounds of:

  • Row 500m
  • Max Reps Front Squat 95/65 (no rack)
  • Max Reps HSPU

*Rest 3mins repeat until all rounds are completed. Score is total of FSQTS and HSPU’s.

 

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