WOD AT THE BOX 0900HRS

9751 MOOSE RD #1

MURRELLS INLET SC 29576

CROSSFIT VENGEANCE: MYRTLE BEACH

EMPIRICAL FITNESS

WOD:

Complete as many reps as possible in 20 minutes, start at top and work down.

50 Back Squats (85/65 lbs)
30 Push-Ups
30 Shoulder to Overhead (85/65 lbs)
50 Front Squats (85/65 lbs)
30 Push-Ups
30 Shoulder to Overhead (85/65 lbs)
50 Overhead Squats (65/45 lbs)
30 Push-ups
30 Shoulder to Overhead (65/45 lbs)
{No Racks, All bars come from the Ground}

CrossFit Vengeance: Myrtle Beach South

Empirical Fitness

WOD:

A.

6 Min AMRAP
10 Burpees
15 Squats

Rest 3 minutes,

B.

6 Min AMRAP
Kettlebell Swings x 15 reps
Push-Ups x 10 reps

Rest 3 minutes

C.

6 Min AMRAP
Box Jumps x 15 reps
Pull-Ups x 10 reps

;

CrossFit Vengeance: Myrtle Beach South

Empirical Fitness

WOD:
A.
Eight sets of:
Shoulder Press
5, 3, 3, 2, 2, 1, 1, 1

B.
Four rounds for time of:
40-Double-Unders
15- Wall Balls
10- Toes to Bar

CrossFit Vengeance: Myrtle Beach South

Empirical Fitness

WOD
A. “NFT”
Four sets of:
OH Reverse Lunges 10 reps each leg (45/25)
Rest 60 seconds
Supinated-Grip Pull-Ups x Max reps
Rest 60 seconds

B.
Three rounds for time of:
Front Squats x 8 reps
200 Meter Run

(Barbell originates from the ground – no racks.)

CrossFit Vengeance: Myrtle Beach South

Empirical Fitness

WOD:
A)
5×3 SDHP
5×3 SNATCH PRESS

B)
RUN 3k

CROSSFIT VENGEANCE: MYRTLE BEACH SOUTH
EMPIRICAL FITNESS

HAPPY MOTHERS DAY. BIG THANKS TO EVERYONE WHO DONATED TO MOVERS FOR MOMS.

“GHOST RIDING EQUIPMENT IS ONLY COOL AT THE BEACH”

BEACH WOD 0830 SURFSIDE BEACH PIER. CROSSFIT MB AND CROSSFIT ASPERITAS WILL BE JOINING IN FOR A GREAT WOD!!!
CFV MEMBERS PLEASE WEAR BLACK IF YOU HAVE IT (IT’S OUR AWAY UNIFORM)