Archives: » 2012 » September

MONDAY 10-01-2012

Posted 30 Sep 2012 in WOD

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A.
1 RPM Clean & Jerk

B.
2x MAX REPS
60 seconds of Clean & Jerk
Rest 60 seconds
L1 115/75
L2 135/90
L3 155/110

C.
3 ROUNDS
50 Sit-Ups
400 Meter Run

CROSSFIT VENGEANCE: MYRTLE BEACH SOUTH

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FRIDAY 09-28-2012

Posted 27 Sep 2012 in WOD

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BOX CLOSED SATURDAY FOR CROSSFIT ENDURANCE SEMINAR. BACK TO NORMAL AFTER THIS WEEKEND.

A.
“NFT”
3 ROUNDS
6- RING CTB PULL UPS
10- SHOOT THROUGHS

B.
10-MIN AMRAP
5- DB TURKISH GET-UPS
10- POWER SNATCHES 75/55

C.
800m SANDBAG RUN

CROSSFIT VENGEANCE: MYRTLE BEACH SOUTH
IF IT WERE EASY YOUR NEIGHBORS WOULD BE DOING IT 🙂

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THURSDAY 09-27-2012

Posted 26 Sep 2012 in WOD

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MARGARET SPENDING A LITTLE TIME UPSIDE DOWN

A.
MEN- BENCH PRESS 1RPM
LADIES- THRUSTER 1RPM

B.
7×2 POWER CLEAN FROM HI HANG

C.
TABATA ROTATION
-SIT UPS
-OH LUNGES 45/25

CrossFit Vengeance: Myrtle Beach South

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WEDNESDAY 09-26-2012

Posted 25 Sep 2012 in WOD

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A.
5×1 HSPU INTO MAX HS HOLD

B.
FEMALES: MAX BENCH PRESS (not floor press)
MALES: 1 REP MAX THRUSTER

C.
4-MIN MAX REPS
ROW 500m
KB SWINGS

D.
4-MIN MAX REPS
RUN 200m
THRUSTERS 115/75

*C&D RUN/ROW THEN COMPLETE THRUSTERS/SWINGS IN TIME REMAINING

WEDNESDAY NIGHT @ 6pm STRONGER, FASTER, HEALTHIER WILL BE VISITING WITH INFO ON SUPPLEMENTS/em>

CROSSFIT VENGEANCE: MYRTLE BEACH SOUTH

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TUESDAY 09-25-2012

Posted 24 Sep 2012 in WOD

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TUESDAYS 0630am IS CANCELLED. (NOT FOREVER, JUST TODAY)

A.
3x ME STRICT PULL UPS

B.
7×2 SNATCH GRIP PRESS

C.
12,9,6,3,6,9,12
DEADLIFTS 195/135
LATERAL BOX JUMPS 24/20

WEDNESDAY @6:00pm Stronger, Faster , Healthier Rep will be at CFV with samples of Omega 3’s and Recovery/Supplements. EVERYONE is invited and encouraged to attend. Should only take 15mins and will not effect WOD.

CrossFit Vengeance: Myrtle Beach South

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MONDAY 09-24-2012

Posted 23 Sep 2012 in WOD

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A.
7×3 OH SQUATS

B.
TEAMS OF TWO
150 DOUBLE UNDERS
60 NEGATIVE CLEAN & JERKS
150 DOUBLE UNDERS
*DROPPING THE BARBELL = NO REP
*REPS CAN BE DIVIDED AS NEED
*ONE BARBELL PER TEAM

CROSSFIT VENGEANCE: MYRTLE BEACH SOUTH
BE MORE

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SATURDAY 09-22-2012

Posted 21 Sep 2012 in WOD

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GYM CLOSED FOR CROSSFIT STRONGMAN SEMINAR w/ ROB ORLANDO.

WOD: RUN 1 MILE. POST TIME TO OUR FACEBOOK PAGE.

CROSSFIT VENGEANCE: MYRTLE BEACH SOUTH
teaching the WAY

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FRIDAY 09-21-2012

Posted 20 Sep 2012 in WOD

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A.
BACK SQUAT
7×2

B.
3 ROUNDS
1000m ROW
20- POWER SNATCHES (75/55)
SCORE IS TOTAL OF THREE ROUNDS
REST AS NEEDED BETWEEN ROUNDS.

CROSSFIT VENGEANCE: Myrtle Beach South.

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CROSSFIT VENGEANCE - MYRTLE BEACH SOUTH

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