Archives: » 2012 » November

FRIDAY 11-30-2012

Posted 30 Nov 2012 in WOD

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WOD

Row 2 Mins for Calories
Rest 60 seconds
2 min AMRAP
Wall Ball Shots x 10 reps
Kettlebell Swings x 10 reps
Rest 60 seconds
2 min AMRAP
Pull-Ups x 10 reps
Push-Ups x 10 reps
Rest 60 seconds
2 min AMRAP
Box Jumps x 10 reps
Sit-Ups x 10 reps
Rest 60 seconds
3 ROUNDS

COMPETITION
A.
3 ROUNDS NFT
Handstand Hold 30sec
L-Sit x 15-30 seconds

B.
6 sets
Hang Clean + Push Press + Jerk
Rest 2 minutes

C.
2 RDS FOR TIME
100 Double-Unders
75 Kettlebell Swings (RUSSIAN 1-Arm)
50 Push Press (75/55)
Rest 5 minutes

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FRIDAY 11-30-2012

Posted 29 Nov 2012 in WOD

20121129-194649.jpg

WOD

Row 2 Mins for Calories
Rest 60 seconds
2 min AMRAP
Wall Ball Shots x 10 reps
Kettlebell Swings x 10 reps
Rest 60 seconds
2 min AMRAP
Pull-Ups x 10 reps
Push-Ups x 10 reps
Rest 60 seconds
2 min AMRAP
Box Jumps x 10 reps
Sit-Ups x 10 reps
Rest 60 seconds
3 ROUNDS

COMPETITION
A.
3 ROUNDS NFT
Handstand Hold 30sec
L-Sit x 15-30 seconds

B.
6 sets
Hang Clean + Push Press + Jerk
Rest 2 minutes

C.
2 RDS FOR TIME
100 Double-Unders
75 Kettlebell Swings (RUSSIAN 1-Arm)
50 Push Press (75/55)
Rest 5 minutes

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THURSDAY 11-29-2012

Posted 28 Nov 2012 in WOD

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CONGRATS TO DAWN MAGILL, 3rd PLACE FINISHER AT THE 2012 TURKEY TROT RACE IN SURFSIDE BEACH. Dawn is also part of The CrossFit Vengeance Competition Team!

A.
4 ROUNDS “NFT”
Bench Press x 4 Reps
Ring Rows x 8 Reps
Rest 90 seconds

B.
4 ROUNDS
In 4 minutes, complete the following:
Run 200 Meters
20 Kettlebell Swings
Double-Unders x Max Reps
Score the number of double-unders completed.
Rest 3 mins between Rounds

COMPETITION
A.
Every 30 seconds, for 5 min (10min)
Hang Snatch x 1 rep
(perform from just above the knee)

B.
3 Rounds
Snatch Deadlift x 3 reps @110% comp weight
Rest 45 seconds
Strict Handstand Push-Ups x 5 reps

C.
Three sets for max reps of:
30 seconds of Pull-Ups
30 seconds of Rest
30 seconds of Burpees
30 seconds of Rest

COMPETITION TEAMS HAVE OPEN GYM TONIGHT FROM 5-6pm. Don’t skip today’s workout to only attend open gym. Remember you will complete 3 WODS within 8 Hours at Comp 🙂

CrossFit Vengeance: Myrtle Beach South

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WEDNESDAY 11-28-2012

Posted 27 Nov 2012 in WOD

A.
15 minutes to build to a heavy Back Squat x 1-2 reps

B.
For Max Reps:
3 Minutes of Back Squat @ 3/4 BTW
Rest 60 seconds
3 Minutes of Rowing for Calories
Rest 60 seconds
3 Minutes of Burpees

 

Competition

A.
Every 2mins for 20mins Complete 1 Power Snatch

Build load over the course of the 20 minutes (10 attempts).

B.
Back Squat
* Set 1 – 5 reps @ 75%
* Set 2 – 3 reps @ 85%
* Set 3 – 1 rep @ 90%
* Sets 4-6 – 3 reps @ 90%
Rest 1 min between sets.

C.
3 Rounds
Run 400 Meters w. 20/14 med ball
150 Singles (barefoot) YES barefoot!
Rest 3 minutes

 

OPEN GYM THURSDAY 5:00PM UNTIL 6:00.  THOSE ATTENDING 6PM CLASS PLEASE REMAIN OUTSIDE UNTIL INSTRUCTED BY COACH.  TEAMS WISHING TO ATTEND PLEASE ADVISE COACH B IN ADVANCE.

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TUESDAY 11-27-2012

Posted 26 Nov 2012 in WOD

A.

4 Rounds

5- Hang Power Cleans 135/85

10- Wall Balls

15- Air Squats

 

B.
4 Sets
60 seconds of Dumbbell Ground to Overhead
60 seconds of Rest
60 seconds of Anchored Sit-Ups
60 seconds of Rest

 

Competition

A.

4 Sets

Strict Press + Push Press Max Reps

Row 250m

 

B.

4 Rounds

12- DB Power Cleans AHAP

25- Air Squats

 

 

 

 

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MONDAY 11-26-2012

Posted 25 Nov 2012 in WOD

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A.
EST a 1RPM BEAR COMPLEX
CLEAN, F. SQUAT, PRESS, B. SQUAT, PRESS

B.
4 ROUNDS
In FIVE minutes, Run 400m
Unbroken 115/75 lb. Push Press
Unbroken Push Ups
Rest 5 minutes (add PP & PU for Score)

COMPETITION
A.
SQUAT CLEANS
8@70%
8@60%
8@50%

B.
Teams of Two
RUN 200m
MAX HSPU
RUN 200m
MAX RING DIPS
RUN 200m
MAX TOES TO BAR
RUN 200m
MAX KBS
RUN 200m
MAX PULL UPS
RUN 200m
30 Dead Lifts @185-125
Record total time and total reps of Unbroken Movements

CROSSFIT VENGEANCE: MYRTLE BEACH SOUTH

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BLACK FRIDAY 11-23-2012

Posted 22 Nov 2012 in WOD

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ONLY TWO CLASS TIMES TODAY
0800am & 0900am

Complete as two person team or solo

“JOE”
10 RFT
10 Thrusters (95/65#)
10 Bar-Facing Burpees
10 Pull-ups
57 Double-Unders

Dedicated to slain box owner in Toledo OH that was victim to armed robbery and murdered while opening his box last week. Joe was a two time CF Games Masters Competitor.

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THURSDAY 11-22-2012

Posted 21 Nov 2012 in WOD

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HAPPY THANKSGIVING TO EVERYONE!

TURKEY TROT @830am SURFSIDE BEACH PIER.

HOLIDAY SCHEDULE
BLACK FRIDAY 9:00am ONLY
SATURDAY 9:00am ONLY

CrossFit Vengeance: Myrtle Beach South

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CROSSFIT VENGEANCE - MYRTLE BEACH SOUTH

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