10/1/2015, 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

9/30/15, Workout of the Day

Wu: 3 Rounds
20 Hip extensions
20 Bar thrusters 45/35

Strength: Back Squat – 8×3 @62.5%

Wod: 3 Rounds
16 Dumbbell snatch 50/30
400M Run

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

9/29/15, Workout of the Day

Warm-up: 800M Run

Strength: Deadlift 3×5 @60%

Wod: 30 Minute Partner AMRAP
20/15 Cal row
15 Box jumps 24/20″
10 Pull-ups
*One person works, one rests. Reps shared equally.

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

9/28/15, Workout of the Day

Warm-up: 3 Rounds
20 Abmat sit-ups
20 OHS 45/35

OLY: Squat clean 10×1 @80-92.5%

Wod: 15-7-9
HSPU
OHS 115/85
9 Hang power cleans 115/85

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

9/26/15, Workout of the Day

Warm-up: 10 Minute AMRAP
10 Hip extensions
200m “Jog”
10 HSPU
200m “Jog”

OLY:Snatch 10×1 @80-90%

Strength: Back Squat 3×1 @85-90% 4×1 @90-95%

Wod: 4 Rounds
8 CTB Pull-ups
Run 400m
8 CTB Pull-ups
*Rest 2 minutes

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

9/25/15, Workout of the Day

Wu: 750M Row

Strength: Squat Clean 6×3 @70%

Wod: For time
50 Wall-balls 20/14
50 Box jump-overs 24/20″
50 SDLHP 95/65
*Every 2 minutes on the minute row 10/7 cals until workout is completed.

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

September Athlete Spotlight: Janie Yannacito

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How long have you been CrossFitting?
7 Months
Why do you love CrossFit?
I love CrossFit for the daily challenge and the constant variety!
Favorite Wod?
Partner workouts!
Favorite lift?
Deadlift
Most hated “Goat”
Burpees
Favorite Meal?
Mexican food
Future Fitness/Personal Goal?
To be fit enough to compete on some level.

9/24/15, 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

9/23/15, Workout of the Day

Wu: 4 Minute AMRAP
10 Calorie row
10 Thrusters 45/35

Strength: Back Squat – 6×3 @60%

Wod: 4 Rounds for time:
20 Seconds Handstand hold
10 Ring Dips
5 Push Jerks 135/95
*Weight increases 20/10 every round.

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

9/22/15, Workout of the Day

Warm-up: 4 Rounds
10 Pull-ups
10 Hip extensions
10 Air squats

Strength: Snatch 6×3 @70%

Wod: 30 Minute AMRAP
200m KB/DB Farmers carry 53/35
10 OHS 95/65
15 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