7/24/15, Workout of the Day

Wu: 30 Burpees
50 KBS 53/35

Strength:Strict Press
7×1 @80-90%

Wod: 2K Row

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

7/23/15, Workout of the Day

Active recovery day:
Run, Bike, Row for 30 minutes at a conversational pace.
RomWod or make-up a missed Wod from earlier in the week.

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

7/22/15, Workout of the Day

Wu: 400M Run
50 HRPU

Strength:Deadlift
7×1 @80-90%

Wod: “15.3”
14 Minute AMRAP
7 muscle-ups
50 wall balls
100 double-unders

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

7/21/15, Workout of the Day

Wu: 500M Row
50 Ab-mat sit-ups

Strength: 10 minute EMOM
Squat snatch @80%

Wod: 5k run

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

7/20/15, Workout of the Day

Wu: 100 Double-unders
30 Dumbbell step-ups 40/20

Strength: Find your 1RM Back Squat

Wod: ‘DT’
5 Rounds
12 Deadlifts 155/105
9 Hang power cleans
6 Push jerk

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

7/17/15, Workout of the Day

Wu:30 Cal row
20 Strict Pull-ups
Back Squat recovery – 5×6 @40-50%

Strength: Dumbbell strict press 4×10

Wod: “Kelly”
5 Rounds
400M Run
30 Box jumps 24/20
30 Wall balls 20/14

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

7/16/15, Workout of the Day

Active recovery day:
Run, Bike, Row for 30 minutes at a conversational pace.
RomWod or make-up a missed Wod from earlier in the week.

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

7/15/15, Workout of the Day

Wu: 400m Run
30 KBS 53/35

Strength: Squat clean to split jerk
3×1 @80-90% 4×1 @90+%

Wod: 5 Rounds
15 Cal row
5 Hang power cleans
5 Thrusters
*14 Minute Time Cap

Elite: 165/110
Rx+: 135/95
Rx: 115/75

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

7/14/15, Workout of the Day

Wu: 500m Row
50 HRPU
Back Squat recovery – 5×6 @40-50%

Strength: Dumbbell strict press 5×3 @5lbs

Wod: 20 minute AMRAP – Climb the ladder
2 DB snatch 50/30
2 Pull-ups
2 Box jumps 24/20
4 DB snatch
4 Pull-ups
4 Box jumps
6 DB snatch
6 Pull-ups
6 Box jumps
Etc..

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

7/13/15, Workout of the Day

Wu: 50 Wallballs 20/14
30 Strict pull-ups

Strength:Deadlift
10×3 @65% – Drop and reset each rep

Wod: E3MOM for 15 minutes (5 rounds)
50 Double-unders/150 Singles
10 Muscle-ups

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