6/1/15, Workout of the Day

Wu: 100 Double-unders
30 Ring rows

Strength: Press
Find your 1RM

Wod: 5 rounds for time
20 Cal row
12 C2B pull-ups
6 Strict hspu

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

5/22/15, Workout of the Day

Wu: Row 500m
20 Good mornings 45/35
20 Thrusters
20 Good mornings
Row 500m

Strength: Deadlift
1-1-1-1

Wod: For Time
40 Double-unders
20 HSPU
30 Double-unders
15 HSPU
10 Double-unders
5 HSPU

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

5/21/15, Workout of the Day

Wu:6 Minute AMRAP
20 Double-unders
5 Strict pull-ups

Strength: Squat Clean
7×1@90%

Wod: For time
15 Toes to bar
20 Shoulder to OH 95/65
15 Toes to bar
20 OHS
15 Toes to bar
20 Thrusters
15 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

5/20/15, Workout of the Day

Wu:4 Rounds
15 KB swings
15 Box jump-overs

Strength: Back squat 8×2 @60%

Wod: 7 Minute AMRAP
3 Clean and jerk 135/95
3 CTB pull-ups
6 Clean and jerk
6 CTB pull-ups
9 Clean and jerk
9 CTB pull-ups
etc…

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

5/19/15, Workout of the Day

Wu: 50 Cal row
-Then-
40 Air Squats
30 Leg Swings
20 PVC Pass throughs
10 Push-ups

Strength: 3×30 seconds AMRAP
Max rep power clean @80%
Rest 90 seconds between AMRAP’s

Wod: 5 Rounds
5 Muscle-ups
5 Deadlifts 275/200

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

5/18/15, Workout of the Day

Wu: 3 Rounds
15 OHS 45/35
12 Ab-mat sit-ups
9 Ring dips

Strength:Back squat
5×5 @70%

Wod: For time
Run 800m
15 Squat cleans 115/75lbs
15 Bar facing burpees
Run 400m
10 Squat cleans
10 Bar facing burpees
Run 200m
5 Squat cleans
5 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

5/16/15, Workout of the Day

Skill: KBS/KBSNATCH

Wod: “Family Feud”
Class divides into 2 Teams
20 Minute AMRAP:
50 Meter Dog Sled Push
100 Meter Med-Ball Carry (30/20)
200 Meter Sprint
In a relay fashion, the teams form a single file line each.
Athlete 1 starts with the 50 meter dog sled.
As soon as that athlete returns, he or she moves onto the 100 meter med-ball carry.
Athlete 2 can then start the dog sled… and so forth.

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

5/15/15, Workout of the Day

Snatch 10×2 @80%

Wod: 7 Minute AMRAP
6 Hang Power Snatch 95/65
9 Push jerk
12 Box jumps 24/20

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

5/14/15, Workout of the Day

Wu: Row 2k

Strength: Push Jerk
8×2@70%

Wod: 12 Minute AMRAP
40 Double-unders
20 Wallballs 20/14lbs
10 HSPU

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

5/13/15, Workout of the Day

Strength: Deadlift
1×5 try to add 5-10lbs to your 5RM.

Wod: “Fran”
21-15-9

Thrusters
Pull-ups

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