9/1/15, Workout of the Day

Wu: 3 Rounds
20 Cal Row
10 Handstand Push-Ups

Strength: Pause power position snatch 7×2 @80-90%

Wod: Run 1 mile
*Rest 5-10 minutes
Run 1 mile

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

8/31/15, Workout of the Day

Wu: 4 Minute AMRAP
150M Row
10 Goblet Squats 53/35

Strength: Back squat 5×5 @60%
Strict press 5×5 @60%

Wod: 10 Minute AMRAP
10 R/L DB Snatches 45/35
20 Burpees to 6″ Target

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

8/29/15, Workout of the Day

Wu: 3 Rounds
Row 250m
10 Box step-ups
5 Inchworms

Strength: Pause low hang clean and jerk 6×3 @70-80%

Wod: Partner “Murph”
800M Run
60 Pull-ups
120 Push-ups
240 Air Squats
800M Run
* Partion the reps however you like but they must be shared equally. Both partners complete the runs together.

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

8/28/15, Workout of the Day

Wu: 8 Minute sled drag.

Strength: Back squat 3×3 @92.5%

Wod: For time
10 Power Cleans 185/105lbs
20 Bar facing burpees
40 Wallballs 20/14

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

8/27/2015, 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

8/26/15, Workout of the Day

Wu: 3 Rounds
50 Double-unders
10 Horizontal ring rows

Strength: Back squat 4×4 @87.5%
Strict press 10 Minute EMOM 3 reps @67.5% AFAP

Wod: 10 Rounds
Run 200m
* Rest 30 seconds after each round.

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

8/25/2015, Workout of the Day

Wu: 4 Rounds
10 OH walking lunges 45/35
10 KBS 35/24

Strength: Deadlift 3-3-2-2-1-1-1+3
Pause low hang snatch find 1Rm

WOD: 3 Rounds
10 Front squats 135/95
10 Lateral bar burpees

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

8/24/2015, Workout of the Day

WU:
5 rounds
2 Wall walks
10 Wallballs 20/14

Strength:
Back squat 5×5 77.5%
Strict press 5×5 77.5

Wod:
6 Minute AMRAP
3 Squat snatch 95/65
6 HSPU

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

8/21/15, Workout of the Day

Wu: 7 Minute sled pull.

Strength: Back squat 3×3 @90%

Wod: 5 Rounds
6 Deadlifts 225/185
6 Ring Dips

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

8/20/15, 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