12/30/15, Workout of the Day

Warm-up: 2K Row test.

Strength: “Front Squat Test”
Every 30 seconds until failure: 1 front squat
Men start at 225 and increase 10lbs each interval, Women 175lbs adding 5lbs each interval.

Wod: “Open 13.4”
7 Minute AMRAP – Climb the ladder
3 Clean and jerk 135/95
3 Toes to bar
6 Clean and jerk 135/95
6 Toes to bar
9 Clean and jerk 135/95
9 Toes to bar
Etc.

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

12/29/15, Workout of the Day

Warm-up: 10 minute AMRAP
30 Calorie row
20 OHS 45/35
10 Abmat sit-ups

Lift: 7RM Touch and go power snatch.

Wod: “11.4”
10 minute AMRAP
60 Bar facing burpees
30 Overhead squats 120/90lbs
10 Muscle-ups
*Scale for MU is ring dips.

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

12/28/15, Workout of the Day

Strength: Find your 3RM touch and go squat clean

Warm up: 3 Rounds
10 Box jumps 24/20″
200M Row

Wod: 5 Rounds
10 Deadlift 225/155
15 Box jumps 24/20″
20 Wallballs 20/14

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

12/23/15, Workout of the Day

3 Rounds
10 High hang squat cleans 45/35
5 Kipping HSPU with a 3 second hold at the top.

Strength: Find a new 1RM “Clean Complex”
All unbroken: Power clean – push jerk – front squat – hang squat clean – split jerk

Wod: Maintain 400/200 watts on Assault Bike as long as possible.

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

12/22/15, Workout of the Day

Wu: 3 Rounds
10 Strict ring dips
20 Calorie Row

OLY:  Squat clean 3×5 @70-80% – Drop and reset each rep

Wod: 2 mile run.

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

12/21/15, Workout of the Day

Wu: 3 rounds
15 OHS 45/35
10 Pull-ups

Strength: Find a new 5RM Back Squat.

Wod: 3 Rounds
10 Power snatch 95/65
10 OHS 95/65
10 Sumo DLHP 95/65
10 Bar facing burpees

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

12/18/15, Workout of the Day

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Wu: 20 Calorie Row

10 KBS53/35

Strength: Power clean 5×5 @75% – Drop and reset each rep.

Wod: “Tyler”
5 Rounds
7 MU’s
21 SDLHP 95/65
*Scale for Mu’s is ring dips.

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

12/17/15, 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

12/16/15, Workout of the Day

Wu: 3 Rounds
Row 400m
10 Horizontal ring rows

Strength: Push Jerk
5×5 @75-85% – Touch and go (No re-rack)

Wod: 12 Minute AMRAP
7 HSPU
7 Front squat 95/65
7 HSPU
7 Front squat 135/95
7 HSPU
7 Front squat 155/115
7 HSPU
7 Front squat 185/125
7 HSPU
7 Front squat 205/145
Max double-unders in remaining time.

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