Archives: » 2012 » December

TUESDAY 01-01-2013

Posted 31 Dec 2012 in WOD

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HAPPY NEW YEARS CFV GANG
ONLY WOD OF THE DAY @9:00am

“JACKIE”
1000m ROW
50 THRUSTERS @ 45lb
30 PULL UPS
rest as needed then,
500m ROW
25 THRUSTERS @ 45lb
15 PULL UPS
(45lb is RX for both male/female)

CrossFit Vengeance: Myrtle Beach South

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MONDAY 12-31-2012

Posted 30 Dec 2012 in WOD

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HOLIDAY SCHEDULE
31st- Normal Scheduled Classes
1st- 9:00am ONLY

A.
3 RDS NFT
10- PULL UPS
10- SHOULDER TAPS (5 per side)
5- TALL BOX JUMPS

B.
5 RDS FOR REPS
MAX FRONT SQUATS
MAX PUSH PRESS
REST 3 mins & REPEAT
L1- 75/45
L2- 95/65
L3- 115/85
*No rest between FS and PP. Score each round with total reps of both movements.

CrossFit Vengeance: Myrtle Beach South

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FRIDAY 12-28-2012

Posted 27 Dec 2012 in WOD

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Brad C. visiting Sandy Hook Elementary

A.
Three sets NFT
6 x Bench Press
Rest 30 sec
ME Abmat Push-Up
*No resting during push ups

B.
4 Rounds
In 3 mins complete the following:
400 Meter Run
Pull-Ups x Max Reps
*Rest 2 min between rounds

C.
ME DOUBLE UNDERS IN 60 secs

CrossFit Vengeance: Myrtle Beach South

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THURSDAY 12-27-2012

Posted 26 Dec 2012 in WOD

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A.
3 Rounds NFT
5 Dead lifts
Rest
ME Ring Dips
Rest

B.
Row 1000 Meters
Power Cleans x 30 reps
KB Swings x 50 reps (70/50)

L1 95/65
L2 115/75
L3 135/95
L4 155/ 110 (25 reps)

CrossFit Vengeance: Myrtle Beach South

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WEDNESDAY 12-26-2012

Posted 25 Dec 2012 in WOD

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Hope everyone had a great Christmas……NOW back to work!!!

WOD
100 Squats
5 HSPU
75 Squats
10 HSPU
50 Squats
15 HSPU
25 Squats
20 HSPU
* NOT A TIMED WOD. COMPLETE AS MUCH WORK AS POSSIBLE IN 35 mins.

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SATURDAY 12-22-2012

Posted 21 Dec 2012 in WOD

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WOD 0900hrs @ The Box

CLOSED MONDAY Dec 24th &
TUESDAY DEC 25th.
NORMAL SCHEDULE WEDNESDAY 26th

MERRY CHRISTMAS TO ALL

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FRIDAY 12-21-2012

Posted 20 Dec 2012 in WOD

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BUMPER STICKERS ARE NOW AVAILABLE

A.
Four sets of:
Sumo Deadlift x 6 reps
Rest
Tall Box Jumps x 6 reps

B.
15,12,9,6
Power Snatch
Behind Neck press
HR Push Ups
Air Squats

L1 45/65
L2 55/75
L3 65/85

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THURSDAY 12-20-2012

Posted 19 Dec 2012 in WOD

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OUR NEXT COMPETITION IS SATURDAY JANUARY 13th. CFV WILL BE HOSTING A GARAGE GAMES EVENT AT OUR BOX. THE EVENT IS CALLED GG BOX RESOLUTION. GO ONLINE TO REGISTER OR ASK A COACH FOR MORE INFO. DIVISIONS ARE RX, SCALED, And BEGINNERS. OTHER MEMBERS FROM LOCAL BOXES ARE WELCOMED TO ATTEND AND COMPETE.

TWO CHOICES

A.

ROW 3000m or RUN 1.5m (conversational pace)

SPEND EQUAL TIME ON MOBILITY WORK

;

B.

If You Missed a WOD this week, then use today to makeup.

This is not open gym time.

;

CrossFit Vengeance: Myrtle Beach South

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