2/1/16, Workout of the Day

Warm-up: 3 Rounds
20 Push-ups
20 Abmat sit-ups

Wod #1: 8 Minute AMRAP – Climb the ladder
1 Burpee to 6″ target
1 Hang power snatch 95/65
2 Burpee to 6″ target
2 Hang power snatch
3 Burpee to 6″ target
3 Hang power snatch
And so on…

Wod #2: 15 minute running clock, working two minutes, then resting one minute:
Climb the ladder
3 Wallballs 20/14lbs
3 Calorie row
6 Wallballs 20/14lbs
6 Calorie row
9 Wallballs 20/14lbs
9 Calorie row
And so on…
Continue where you left off after each rest period.

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

1/30/16, Workout of the Day

Warm-up: 50 Calorie Row

Strength: Touch and go deadlift – 1×6@67.5% 1×5@77.5% 1×4@87.5% 1×1@97.5%

Wod: 5 Minute AMRAP
5 Power cleans 155/105
5 Ring Dips

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

1/29/16, Workout of the Day

Warm-up: 8 Minute AMRAP
10 Ring dips
20 Air squats
10 Hip extensions

OLY: 10 Minute E2MOM (5 Rounds)
4 Touch and go squat clean @ 70-75% of your clean max. You may work up if reps are clean and you feel good!

Wod: “Helen”(3 rounds)
400M Run
21 KB swings 53/35
12 Pull-ups
*In the five minutes directly following “Helen” 2RM touch and go snatch (any style).

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

1/28/16, 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

1/27/16, Workout of the Day

Strength: 5 Minute EMOM
4 Front Squats @ 70%

Warm-up: 21-15-9
Goblet Squat
Box jump-overs

Wod: 15 Minute AMRAP
15/12 Calorie Row
12 Front squat 135/95
9 GHD sit-ups
*Scale for GHD is 2x ABmat Sit-ups.

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

1/26/16, Workout of the Day

Warm up: 3 Rounds
5 High hang power snatch
30 Double-unders

OLY: 5 Minute EMOM
5 Touch and go power snatch @ 70% of your power snatch max.

Wod: 10 Minute AMRAP
30 Power cleans 155/105
30 Bar facing burpees
120 Double-unders

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

1/25/16, Workout of the Day

Warm up: 3 Rounds
200M Row
8 Thrusters 75/55

Wod: “Angie”
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air squats
*You may break the reps any way you like, but please be strict with your movements!

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

1/23/16, Workout of the Day

Join us at 9:30am for Partner WOD Saturday!

If you are ready for more energy and a healthier lifestyle, try our Foundations Class at noon!

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

1/22/16, Workout of the Day

Warm-up:
4 Rounds
10 Thrusters 45/35
5 Strict HSPU

Strength:
EMOM 5 Minutes
5 Touch and Go Squat Snatch @ 65-70%

WOD:
21-15-9
OHS
GHD Sit-ups
Scale for GHD is an abmat sit-up

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

1/21/16, Workout of the 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