2/28/15, Workout of the Day

Strength: Back Squat

5×75%, 3×85%, 1 or more x95%

Wod:”Partner Workout” 4 rounds of:

5 min max effort, 1 min rest of:

Partner A – row for calories

Partner B – AMRAP of 4 push ups, 8 KBS 53/35, 16 Double-unders

*Partners switch after the 1 min rest and pick up the AMRAP where your partner left off.

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2/27/15, Workout of the Day

Wod: “Open 15.1 and 15.1A”

RX: Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)

Scale: Complete as many rounds and reps as possible in 9 minutes of:
15 hanging knee raises
10 deadlifts (85 / 55 lb.)
5 snatches* (85 / 55 lb.)
*ground-to-overhead allowed

Then:

6-minutes to establish a 1rep-max clean and jerk.

 

2/26/15, Workout of the Day

Strength: Bench Press

75%x5, 85×3, 95%x1 or more reps

Wod: For time:

  • Row a 2k

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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2/25/15, Workout of Day

Strength: Snatch

75%x5, 85×3, 95%x1 or more reps

Wod: “Annie”

50-40-30-20-10

  • Double-unders
  • Sit-ups

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

2/24/15, Workout of the Day

Strength: Deadlift

75%x5, 85×3, 95%x1 or more reps

Wod: 2 rounds for time

  • Row Cals 30/22
  • 20 Burpees over rower
  • 10 Squat Snatch 135/95

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

AM Classes Cancelled

Rey’s flight was cancelled so there will be no AM classes, Monday, 23 February. Classes will resume, beginning with High School Strength and Conditioning in the afternoon, as scheduled. We apologize for the inconvenience, thank you for understanding.

2/20/15, Workout of the Day

FYI, there will not be a 9AM class tomorrow but all other classes will run as scheduled.

Strength: Back Squat

3×70%, 3×80%, 3×90%

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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2/19/15, Workout of the Day

Strength: Bench Press

3×70%, 3×80%, 3×90%

Wod: 5 rounds for time of:

500m Row
30 KBS 53/35
20 Push-ups

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

2/18/15, Workout of Day

Strength: Snatch

70%x3, 80%x3, 90%x3

Wod: 10min AMRAP

  • 7 Shoulder to Overhead 95/65
  • 7 Box Jumps 24/20
  • 7 Toes to Bar

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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2/17/15, Workout of the Day

Strength: Deadlift

70%x3, 80%x3, 90%x3

Wod: “Triple Threat”

5min AMRAP

  • 7 Thrusters 95/65
  • 7 Pull-ups

*Rest 5 minutes

5min AMRAP

  • 5 Deadlifts 225/155
  • 5 HSPU

*Rest 5 minutes

5min AMRAP

  • 5 Power Cleans 115/75
  • 25 Double-unders

*Keep totals of all 3 AMRAP’S and then add together for final score.

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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