12/1/15, Workout of the Day

Wu: 3 Rounds
10 High hang snatch 45/35
12 Pull-ups

OLY: “Snatch Complex” 5×2 @80-90% of 1RM.

Wod: 20 Minute AMRAP
15 Cal row
12 Dumbbell front squat 50/35
9 HSPU

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

11/30/15, Workout of the Day

Wu: 3 Rounds
15 Russian power KBS 70/53
10 Box jump-overs 24/20

Strength: Back squat 5×5 @90% of 5RM from last week.

Wod: 3 Rounds
Max reps alternating pistols in two minutes
Max reps KB snatch 53/35 in two minutes (switch hands anytime).
*Rest 1 minute. Score is total reps.

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

11/28/15, Workout of the Day

Warm up: 15 Cal row
10 OHS 75/55

OLY: Squat snatch 3×5 @75%  Drop and reset each rep.

Wod: Partner “14.4” 14 Minute AMRAP
60 Cal row
50 Toes to bar
40 Wallballs 20/14
30 Power Clean 135/95
20 Muscle-ups(Sub ring dips)
*One partner works, one rests. All reps shared equally. If you complete the AMRAP start over!

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

11/25/15, Workout of the Day

Wu: 3 Rounds
75 Double-unders
10 Strict ring dips

Strength: Push Jerk 5×5 @70% – Touch and go (No re-rack)

Wod: 100M Overhead walking lunge 95/65 for time.

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

11/24/15, Workout of the Day

Wod: 3 Rounds
10 High hang squat snatch 45/35
200M Row

Oly: “Clean Complex” 5×2 @80-90% of 1RM found during test week.

Wod: “Dumbbell Fran”
21 Dumbbell thrusters 50/30
21 Pull-ups
15 Dumbbell thrusters 50/30
15 Pull-ups
9 Dumbbell thrusters 50/30
9 Pull-ups

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

11/23/15, Workout of the Day

Wu: 3 Rounds
15 Russian power KBS 53/35
10 Box jump-overs 24/20

Strength: Back squat 5×5 @90% of the 5RM you found last week.

Wod: 12 Minute AMRAP
6 Squat cleans 135/95
9 Box jumps 24/20
12 Toes to bar

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

11/21/15, Workout of the Day

wu: 3 Rounds
400M Run
10 Horizontal ring rows (feet on box)

OLY: Squat clean 3×5 @70% – Drop and reset each rep

Wod: 5 Rounds “Partner Style”
20 CTB pull-ups
20 Shoulder to OH 95/65
*Reps are shared equally. One partner works, one rests.

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

11/20/15, Workout of the Day

Wu: 3 rounds
21 Wallballs
7 Burpees to 12″ Target

Strength: Find your new 5RM back squat.

Wod: 12 Minute AMRAP
200M Run
30 Box Jump Overs 24/20″
30 Push Ups

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

11/19/2015, Active Recovery/Rest day

Rest Day-Active Recovery
Get out of the Gym! RomWod, Bike, run, row,
for 30 minutes at a conversational pace.

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