2/24/16, In-Season Rest Day.

In Season Rest Day!
We will be open from 12pm-7pm tomorrow open gym if you want to do as a class the Flush or 40 minute ROMWOD.

The Flush
Hop on that bike, rower, track (walking), and settle in for at least 40 minutes. Clear the waste.

40+ Minute ROMWOD
This is just as much about settling the mind down for recovery as it is stretching. Commit to both and reap the benefits.

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

2/23/16, Workout of the Day

Strength: Back squat 4×4 @80%
*Rest 2 minutes between sets

Warm-up: For Time
500M Row
25 Empty bar thrusters
15 Pull-ups

Wod: 20 Minute AMRAP
Run 400m
21 Power snatch 95/65lbs
21 Burpees to 6″ target

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

2/22/16, Workout of the Day

Warm-up: 3 Minute AMRAP
5 Hang power clean 115/75
10 Calorie Row

OLY: Squat snatch 5×3 @80%

Wod: “Diane”
21-15-9
Deadlift 225/155
HSPU

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

2/20/16, Workout of the Day

Warm-up: 5min AMRAP
15 KBS 53/35
30 Du’s

Lift: Find your 3RM touch and go squat snatch

Wod: Partner AMRAP 4 minutes x3
Row 1000/750m
Max ring dips.
*Both partners are working simultaneously and can switch at any time.
**Rest 2mins in between each AMRAP.

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

2/19/16, Workout of the Day

Lift
7RM Touch and go power clean

3 Mminute AMRAP
5 Hang power clean 95/65
5 Lateral bar burpees

Wod: Every 3 minutes until failure:
15/12 Calorie row
10 Thrusters 95/65
10 C2B pull-ups
Rest remainder of time.

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

2/17/16, 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

2/16/16, 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

2/15/16, 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

2/12/16, Workout of the Day

Warm-up: 4 Rounds
10 OHS 45/35
10 Ab-mat sit-ups
5 Strict HSPU

Oly: 10 Minute E2MOM (5 Rounds)
4 Touch and go squat snatch @70-75% of your snatch max and work up if you can.

Wod: “13.1”
17 Minute AMRAP
40 Burpees to 6″ target
30 Snatch 75/45
30 Burpees to 6″ target
30 Snatch 135/75
20 Burpees to 6″ target
30 Snatch 165/100
10 Burpees to 6″ target
AMRAP Snatch 210/120

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

2/10/16, Workout of the Day

Warm-up: 8 Minute AMRAP
10 Goblet squats
10 Toes to bar
10 KB swings

Strength 5 Minute EMOM
4 Front Squats
Start around 70%+

Wod: 8 Rounds
4 Power cleans 185/105
4 Bar muscle-ups

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