4/1/15, Workout of the Day

Warm-Up
Row 250m
-then-
3 Rounds
10 Overhead Squats 45/35/PVC
30′ Handstand Walk -or- 20-second Handstand Hold

Strength: Snatch EMOM

10 Rounds
1 Squat Snatch at 80%

Wod: For time

30 Wallballs 20/14
15 Chest-to-bar Pull Ups
20 Wallballs 20/14
10 Chest-to-bar Pull Ups
10 Wallballs 20/14
5 Chest-to-bar Pull Ups

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

3/31/15, Workout of the Day

Strength: Deadlift

5×40%, 5×50%, 5×60%

Wod: 3 Rounds

Run 400m
21 Kettlebell Swings 53/35
12 Burpees to a 6″ Target

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

3/30/15, Workout of the Day

Strength: Press

5×40%, 5×50%, 5×60%

Wod: 5 rounds for time

  • 24 Double-unders
  • 12 Ring dips

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

3/28/15, Workout of the Day

Skill: HSPU progression

Wod:”Twins”

Teams of 2
AMRAP 5
Row 50 Calories
Time Remaining: Max Burpees
AMRAP 4
Row 40 Calories
Time Remaining: Max Kettlebell Swings (53/35)
AMRAP 3
Row 30 Calories
Time Remaining: Max Air Squats

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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3/27/15, Workout of the Day

Strength: Back Squat

5×75%, 3×85%, 1 or more x95%

Wod: “Open 15.5”

27-21-15-9 reps for time of:
Row Cals
Thrusters 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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3/26/15, Workout of the Day

Strength: Bench Press

5×75%, 3×85%, 1 or more x95%

Wod:”Goat Day”

20 Minutes on The Minute
Odd Minute: Goat 1
Even Minute: Goat 2

It is a day that you get to work
on your weaknesses. You will spend
time with your coach during the warm-up
coming up with two skills/movements you
want and need to work on.

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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3/25/15, Workout of the Day

Strength: Snatch

75%x5, 85%x3, 95%x1 or more

Wod: 21-15-9 reps for time of:

Deadlift 225/155
Bar-Facing Burpees

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

3/24/15, Workout of the Day

Strength: Deadlift

5×75%, 3×85%, 1 or more at 95%

Wod: “Tabata this”

  • Pull-ups
  • Air Squats
  • Push-ups
  • Sit-ups

For twenty seconds do as many reps of the assigned exercise as you can – then rest 10 seconds.
Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.
The score is the least number of reps for any of the eight intervals.

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

3/23/15, Workout of the Day

Skill: Muscle-up

Strength: Press

75%x5, 85%x3, 95%x1

Wod: “Amanda”

9, 7, 5 reps for time of:

  • Muscle-ups
  • 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

 

3/20/15, Workout of the Day

Wod: “Open 15.4”

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.

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