5/1/15, Workout of the Day

Wu: 5 Min AMRAP
30 Double-unders
10 Box jumps 24/20
5 Ring dips

Strength: Snatch
10×2 @75%

Wod: For time
18 Dumbbell Thrusters 30/20
200M Run
15 Dumbbell Thrusters
200M Run
12 Dumbbell Thrusters
200M Run
9 Dumbbell Thrusters

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

4/30/15, Workout of the Day

Wu: 2k Row

Strength: Dog Sled Sprints

6x40M 158/113

Wod: For Time

Row 750m
15 Power cleans 135/95
30 Toes to bar
Row 500m
10 Power cleans 135/95
20 Toes to bar
Row 250m
5 Power cleans 135/95
10 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

4/29/15, Workout of the Day

Wu: 40 Bar-Facing Burpees

Strength: Deadlift
1×5
*Try to add 10lbs to your previous 5RM. WARM-UP!!!!!

Wod: “Isabel”
30 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

4/28/15, Workout of the Day

Wu: Run 1 mile

Strength: Power Snatch
AMRAP 30 seconds x3
Max rep power snatch @75%
Rest 90 seconds between AMRAPs

Wod: 3 Rounds
10 Front squats 155/105lbs
10 Pull-ups
10 Box jump-overs 24″/20″

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

4/27/15, Workout of the Day

Wu: 10 Min EMOM

4 Burpees
6 Walking Lunges
8 KBS

Strength: Back Squat

5×5@65%

Wod: For Time

Row 1K
30 OHS 95/65
20 C2B

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

4/25/15, Workout of the Day

Skill: Pistols

Wod: “Wonder Twins”
Teams of 2:
Relay style, one partner at a time:
21 – 15 – 9:
Wall Balls 20/14
Box Jump (24/20)
After each partner completes the first couplet:
21 – 15 – 9:
Row for Calories

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

Wonder_Twins

4/24/15, Workout of the Day

Wu: 1k Row

Strength: Squat Clean 10×2@70%
*Focus on form and these are not touch and go. If you are not squat cleaning you can power clean and front squat.

Wod: 3 rounds for time

15 Thrusters 95/65
5 Muscle-ups

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

4/23/15, Workout of the Day

Wu: Row 500M
-then-
10 Dips
20 Air Squats
30 Burpees

Strength: Dog Sled Sprints
6x30M
AHAP up to 145/103lb
Rest as needed

Wod: 5 rounds for time

8 Hang Power Cleans 115/75
8 HSPU

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

4/22/15, Workout of the Day

Strength: Power Snatch 5×3 at 50-60%

Wod: For time

200M Run
10 Snatch 95/65
200M Run
10 Snatch 95/65
200M Run
10 Snatch 95/65

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

4/21/15, Workout of the Day

Wu: 5 Minutes of Jump Rope Practice
Singles, Doubles, Triples.
-then-
5 Rounds
5 Gymnastic Kips
10 Leg Swings each leg

Strength: Deadlifts 5RM
Try to add 5-10lbs to 5RM DL found in test week.

Wod: 12 Minute AMRAP
8 Push Jerk 135/95lbs
10 Toes to Bar
12 Cal Row or Bike

*Wod courtesy of CFMF.

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