Archives: » 2012 » October

THURSDAY 11-01-2012

Posted 31 Oct 2012 in WOD

A.
5 ROUNDS “NFT”
3- SHOULDER PRESS
10- AB MAT PUSH-UPS (unbroken and strict)

B.
21,15,9
115/75 lb PUSH PRESS
KNEES TO ELBOWS

COMP WOD
A.
3 SET
100 SINGLES
15 TOES TO BAR
Rest 2 minutes

B.
3 ROUNDS
10 Thrusters (comp weight for yr division)
15 Pull-Ups. (use yr division standards)
Rest 4 minutes

C.
3 SETS
15 Deadlifts (use comp weights)
10 Handstand Push-Ups
Rest 4 minutes

CrossFit Vengeance: MYRTLE BEACH SC

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HALLOWEEN NIGHT WOD

Posted 31 Oct 2012 in WOD

ONLY PM CLASS TODAY IS 4:30-5:00pm. YOU HAVE EXACTLY THIRTY MINS TO WARM UP AND COMPLETE WOD AKA EXPRESS CLASS. DOORS CLOSE AT 5PM.
HAVE A GREAT & SAFE HALLOWEEN

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WEDNESDAY 10-31-2012

Posted 30 Oct 2012 in WOD

A.
3 ROUNDS “NFT”
Walking Lunges with DBs x 20
Side Plank Hold x 30-45 seconds each side

B.
For time:
400 Meter Run
30 Front Squats (HEAVY ENOUGH YOU NEED 5-6 SETS)
30 Box Jumps
400 Meter Run

COMP WOD

A.
6 SETS OF:
Halting Snatch Deadlift + Mid-Hang Snatch + High-Hang Snatch= 1 SET

B.
Box Squat
* Set 1 – 5 reps @ 75-80% of 1-RM
* Set 2 – 3 reps @ 85-90%
* Set 3 – 1 rep @ 90-95%
* Sets 4-6 – 8 reps @ 70-75%

C.
1200m RUN

CROSFFIT VENGEANCE: MYRTLE BEACH SOUTH

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TUESDAY 10-30-2012

Posted 29 Oct 2012 in WOD

A.
3 SETS “NFT”
Deadlift x 6 reps
Ring Dips x 10 reps

B.
IN 2 MINUTES COMPLETE
135/95lb. Deadlift x 12
135/95lb. Hang Power Clean x 9
135/95lb. Jerk x 6
Rest 2 minutes then, Pick up each round where you left off, and record total rounds and reps completed.
Total of 3 Rounds

COMP WOD
A.
4 minutes of:
1 Clean (power or full) 135/95
1 Box jump 30/24
2 Cleans
2 Box jump
3 Cleans
3 Box jump
……and up the ladder

B.
4 mins
1 Clean 115/75
1 Burpee
2 Cleans
2 Burpee
3 Cleans
3 Burpee
. . . and up the ladder

C.
10 min AMRAP
200m RUN
25 Kettlebell Swings 55/35
50 Double-Unders

CrossFit Vengeance: Myrtle Beach South

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MONDAY 10-29-2012

Posted 28 Oct 2012 in WOD

A.
4 ROUNDS. “NFT”
ME X Strict Pull-Ups (weighted if possible)
Front Squat + Jerk (AHAP)

B.
6 min AMRAP
10 Pull-Ups
10 Goblet Squats

C.
6 min AMRAP
20 Double-Unders
100m Run

COMP WOD
A.
5×1 FRONT SQUAT + PUSH JERK
5×3 SNATCH GRIP PRESS

B.
Row 1000 Meters
30 Back Squats (135/85lbs)
50 Pull-Ups

NEED VOLUNTEERS FOR SC POLICE OLYMPICS @ DOUG SHAW STADIUM SUNDAY NOV 11th. IF YOU WISH TO HELP JUDGE THIS AWESOME EVENT PLEASE LET COACH B KNOW. THANKS!

CROSSFIT VENGEANCE: MYRTLE BEACH SOUTH

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SATURDAY 10-27-2012

Posted 26 Oct 2012 in WOD

DUE TO BAD WEATHER, HUNTINGTON BEACH WOD IS CANCELLED. INSTEAD WE WILL BE AT THE BOX @ 0900hrs.

WOD:
ATHLETE CHOSES THIER OWN WOD. NAMED AND HERO WODS ONLY.

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FRIDAY 10-26-2012

Posted 25 Oct 2012 in WOD

A.
BENCH PRESS 5,3,3,2,2

B.
3 ROUNDS
10- HANG POWER SNATCH
10- RING DIPS

COMP WOD
A.
1 REP MAX CLEAN & JERK

B.
1 REP MAX BENCH PRESS (after class starts WOD)

C.
100 KB SNATCHES (50 each arm)

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THURSDAY 10-25-2012

Posted 24 Oct 2012 in WOD

*CONFIRM YOUR TEAM BY FRIDAY. CFV WILL REGISTER TEAMS & INDIVIDUALS THIS WEEKEND. ALL MEMBERS COMPETING WILL RECEIVE A FREE CFV COMPETITION SHIRT FOR THE EVENT. /strong>

NO CLASS @ 0530am today. Back to normal on Friday.

A.
Rowing Mechanics 101.
LEARN IN 10mins HOW TO CRUSH YOUR ROW

B.
3 ROUNDS
400m RUN
10- BURPEES
15- RUSSIAN KB SWINGS

COMP WOD
A.
SAME AS ABOVE

B.
IF THIS IS DAY 4 COMPLETE C, IF YOU MISSED A WOD THIS WEEK MAKE IT UP.

C.
RECOVERY ROW
20-30min ROW
SLOW PACED, SMOOTH AND EXCELLENT MECANICS

D.
NUTRITION PREP FOR COMP……DON’T MISS THIS!

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CROSSFIT VENGEANCE - MYRTLE BEACH SOUTH

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