1/31/15, Workout of the Day

We will only have one Wod today at 8AM. NO open gym unless you would like to stay after and help demo the wall!

Strength: OHS

5@75%, 3%85%, 1 or more reps @95%

Wod: “Partner Workout”

50-40-30-20-10

  • Box jumps 20″
  • KBS 53/35

*All reps are shared equally. One partner works while the other rests.

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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1/30/15, Workout of the Day

Strength: Back Squat

5@75%, 3@85%, 1 or more @95%

Wod: 5 rounds for time:

  • 15 Wall balls 20/14
  • 15 Power cleans 95/65

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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1/29/15, Workout of the Day

Strength: Bench

5@75%, 3@85%, 1@95%

Wod: 3 Rounds for time:

  • 21 Knees to elbows
  • 15 Burpees
  • 9 Handstand push-ups

*100 Double-under Cash out

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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1/28/15, Workout of the Day

Strength: Snatch

5@75%, 3@85%, 1@95%

Wod: 5 rounds for time:

  • 500M row
  • 400M run

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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1/27/14, Workout of the Day

Strength: Press

5×75%, 85%x3, 95%x1

Wod: For Time

  • 42 Wall balls
  • 21 Back squats 155/105
  • 30 Wall balls
  • 15 Front squats
  • 18 Wall balls
  • 9 OHS

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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1/26/15, Workout of the Day

Strength: Deadlift

75%x5, 85%x3, 1×95%

Wod: 8 minute AMRAP

  • 10 Box jumps 24″/20″
  • 10 V-ups
  • 10 Pull-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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1/24/15, Workout of the day

Strength: OHS

3×3@75%

Wod: “Partner workout”

Buy-in 50 Burpees

For time

  • 150 Push Press 45/35
  • 150 Ab-Mat Su’s
  • 150 Air Squats

*One partner works, one rests. All reps shared equally. Exercises can be done in any order but must be completed equally.

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

 

1/23/15, Workout of the Day

Strength: Back Squat

3×3@75%

Wod: Snatch 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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1/22/15, Workout of the Day

Strength: Bench Press

3×3@75%

WoD: 2 rounds for time

  • 18 Calorie row
  • 15 Thrusters 95/65
  • 12 Pull-ups

* Rest until fully recovered and repeat. Try to beat you previous time. This is MAX effort on both sets.

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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1/21/15, Workout of the Day

Strength: Snatch

3×3@75%

WoD:

2 Minutes Max Reps:

Squat Clean 155/115

90 Seconds Max Reps:

Squat Clean 135/95

1 Minute Max Reps:

Squat Clean 95/65

*Rest 3 mins between sets. Each set ends when time expires or if you fail a rep.

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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