1/1/15, Workout of the Day

Thurday’s hours: 9am only

Strength: Bench Press

3×3@80%

WoD: Clean & Jerk 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

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12/31/14, Workout of the Day

Wednesday’s hours: 9AM, 10AM High school, and 11AM Foundations.

Strength: Snatch

3×3@80%

WoD: 3Min AMRAP

  • 6 Pistols
  • 12 Push-ups

*Rest 2 minutes and repeat 3 minute AMRAP.

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

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12/30/14, Workout of the Day

Strength: Deadlift

3×3@80%

WoD: For Time

  • 100 Du’s
  • 50 Air squats
  • 40 Ab-mat Sit-ups
  • 30 Shoulder to Overhead 95/65
  • 20 Barbell lunges (standing in place, front rack 10-each leg) 95/65
  • 10 Handstand push-ups

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

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12/29/14, Workout of the Day

This week’s Holiday hours are as follows:

Monday 29th: 5:45AM, 9AM, 11AM High school, 12pm, 4:30, 5:30 and 6:30PM (Foundations only)

Tuesday 30th:5:45AM, 9AM, 11AM High school, 12pm, 4:30, 5:30 and 6:30PM (Foundations only)

Wednesday 31st: 9AM and 10AM High school.

Thursday 1st: Closed

Friday 2nd: 9AM, 12PM, 4 and 5PM.

Saturday 3rd: 9AM, 10-11:30AM Open gym.

Strength: Press

3×3@80%

WoD: 5 rounds for time:

  • 11 Pull-up
  • 11 Toes to bar
  • 11 Box jumps

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

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12/27/2014 Free Community WOD

Free community workout tomorrow from 9-10AM. Bring a friend, family member, neighbor, anyone that is interested in trying CrossFit!

Open Gym 10:00-11:30

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

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12/26/14, Workout of the Day

Just a reminder that tomorrow’s class times are 9AM and 10AM only! Come get your WoD on!

Strength: Back Squat

5×5@75%1RM

WoD: For Time

  • 5-4-3-2-1 Clean & Jerk 155/115
  • 50-40-30-20-10 Du’s

*Alternate 5/50, 4/40, 3/30…until all is completed.

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

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12/24/14, Workout of the Day

WoD: For Reps

“Partner 24 days of Christmas”

#1. 14Min AMRAP

  • 24 Pull-ups
  • 24 Ab-Mat Su’s
  • 24 Air Squats
  • 24 Du’s
  • 24 Push Press 45/35
  • 24 Burpee over Bar

* 5Min Rest

#2. 14Min AMRAP

  • 24 Walking Lunges
  • 24 Ring Dips
  • 24 Box Jumps 20″
  • 24 KBS 53/35
  • 24 Push-ups
  • 24 Thrusters 45/35

* One partner rests while one works. All reps shared equally and there is 5mins of rest in between each AMRAP.

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

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12/23/14, Workout of the Day

Strength: Deadlift

5×5@75%

WoD: For time

20 Power Snatches 75/55
15 Power Snatches 95/65
10 Power Snatches 135/95

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

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Holiday Schedule 12/22-12/27

Holiday Schedule is as follows:
Monday 12/22: 5:45AM, 9AM High School, 12pm, 4, 5, and 6PM.
Tuesday 12/23: 5:45AM, 9AM High School, 12pm, 4, 5, and 6PM.
Wednesday 12/24: 8AM and 9AM High School
Thursday 12/25: Christmas Day-Closed
Friday 12/26: 8AM and 9AM
Saturday 12/27: 9AM and Open Gym 10-11:30AM

12/22/14, Workout of the Day

Strength: Press

5×5@75%

WoD: “12 days of Christmas”

  • 1 Pistol (each leg)
  • 20 Double-unders
  • 3 HSPU
  • 4 Pull-ups
  • 5 Ring Dips
  • 6 Air-squats
  • 7 Push-ups
  • 8 Box jumps 24/20
  • 9 Burpees
  • 10 AbMat Su’s
  • 11 Kbs 53/35
  • 12 Wall-balls 24/20

*Workout is performed in ascending/descending order like the song. 30 minute time cap.

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

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