10/31/15, Workout of the Day

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Wu: 10 Minute AMRAP

10 Burpees to target
10 Push press 45/35
30 Second HS hold

Strength: Find 1RM push press

Wod: 15-12-9
Toes to bar
Thrusters 115/85
HSPU

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

10/30/15, Workout of the Day

Warm-up: 5 Rounds
5 Strict pull-ups
10 OHS 45/35

Strength: Find 1RM Snatch

Wod: 12 Minute AMRAP
3 Rope climbs
6 Power snatch 135/95
12 Box jump-overs 24/20

*If you cannot do a rope climb the sub is 6 floor c2b pull-ups.

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

10/28/15, Workout of the Day

Wu: 50 Cal row

Strength: Find 1RM split jerk from rack.

Wod: “Sprint Triathalon’
500M Row
1 Mile Assault Bike
400M Run

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

10/26/2015, Workout of the Day

Wu: 10 minute AMRAP
200M Run
250M R0w
20 Box jumps 24/20

Strength: Find 1RM Front Squat

Wod: 3 Rounds
15 Lateral bar burpees
25 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

10/23/15, Workout of the Day

Warm-up: 2K Row

Strength: Push press 4×2 AHAP
Start around 90% and work up to a 2RM.

Wod: “13.1”
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
30 Snatch, 75/45
30 Burpees
30 Snatches 135/75
20 Burpees
30 Snatches 165/100
10 burpees
Snatch 210/120, as many reps as possible.

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

10/21/15, Workout of the Day

Wu: 3 Rounds
20 Hip extensions
20 Empty bar thrusters

Strength: Back Squat – 8×3 @70%

Wod: 25-20-15-10
HRPU
Row Calories
Push press 95/65

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

10/20/15, Workout of the Day

Warm up: 1 mile run

OLY: Snatch 7×2 @80-90%

Wod: 30 Minute AMRAP
800M Run
10 Power Snatch 135/95lbs

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

10/19/15, Workout of the Day

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

OLY: Clean and Jerk 10×1 @80-100+%

Wod: 4 Rounds
20 KBS 70/53
10 C2B

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

10/16/15, Workout of the Day

Wu: Row 750m

Strength: Push press 4×3@90%

Wod: 20 Minute AMRAP
20 Wallballs 20/14
15 Ab-Mat sit-ups
10 Deadlifts 225/155

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

10/15/15, 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