Archives: » 2013 » January

FRIDAY 02-01-2013

Posted 31 Jan 2013 in WOD

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*NUTRITION SEMINAR WILL BE RESCHEDULE TO ANOTHER DATE IN FEBRUARY.
*SATURDAY IS A BEACH WOD AT HUNTINGTON BEACH STATE PARK 0900hrs (let the gate know you’re a CFV member)

WOD:
Don’t miss Friday!! Complete two wods with a team mate. These are the final tester wods for the Vengeance Games. Both are scalable and modifiable.

A. 10min WOD

REST 20mins

B. 21-15-9 of ???

CrossFit Vengeance: Myrtle Beach

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THURSDAY 01-31-2013

Posted 30 Jan 2013 in WOD

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Choose A OR B

A.
ROW :30 sec
REST :30 sec
Complete 30 segments with 2:00 min rest after 10th and 20th segment.
Or
RUN 400 @ 50%
Rest 2 min
RUN 400m @ 85%
Rest 2 min
RUN 400m @100% (set PR)

B.
Complete a WOD you missed from earlier this week.

WEDNESDAYS PERFORMANCE OF THE DAY: Natalie 6:33 OVERALL TIME

CrossFit Vengeance: Myrtle Beach

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WEDNESDAY 01-30-2013

Posted 29 Jan 2013 in WOD

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A.
Three sets of:
Bench or Floor press x 5 reps @ 30×1
Rest 2 minutes
Weighted Pull-Ups x 2-3 reps
Rest 2 minutes
I’ll explain tempo training numbers in detail

B.
Five sets for times of:
Wall Ball x 10 reps
Pull-Ups x 10 reps
Rest 60 seconds

*TUESDAYS PERFORMANCE OF THE DAY: Jamie Roderick 9:30. Way to Hustle!!!

Saturday WOD at Huntington Beach State Park 0900hrs.

CrossFit Vengeance: Myrtle Beach

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TUESDAY 01-29-2013

Posted 28 Jan 2013 in WOD

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Congrats to our friend Rob Orlando who pulled a 610lb Dead lift last week. See you at the box again soon!

A.
Four sets of:
Bulgarian Split Squat x 6 Demo
Rest 3 minutes

B.
3 Rounds
50 Double-Unders/ 150 singles
25 Air Squats
400 Meter Run

C.
Dead hangs or Triceps

CrossFit Vengeance: Myrtle Beach

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MONDAY 01.28.2013

Posted 27 Jan 2013 in WOD

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beach Wod this Sunday

A.
Deadlift x 3 reps (perfect form, dropping is not counted)
* Set 1 – 50% of possible 3-RM x 5 reps
* Set 2 – 75% of possible 3-RM x 3 reps
* Set 3 – 85% of possible 3-RM x 2 reps
* Set 4 – 90-95% of possible 3-RM x 1 rep
* Set 5 – Test 3-RM
* Set 6 (optional) – Exceed Set 5 weight for 3-RM

B.
7 minutes of:
7 Box Jumps (24/20)
7 Burpees
7 Kettlebell Swings (70/53)

C.
Goal Setting Intro
Start thinking of your 30,60,90 day goals.
Examples…. give up sugar (30), get double UNDERS (60), set new DL PR of 10lbs (90).
Make them realistic and obtainable.

CrossFit Vengeance: Myrtle Beach

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FRIDAY 01.25.2013

Posted 24 Jan 2013 in WOD

A.
5 Rounds
Hang Snatch + Snatch
Rest 20 seconds
Tall Box Jumps x 5
(rest 5 seconds between jumps)

B.
“Main Squeeze”
6 Rounds for Time:
6 Burpees
12 KBS (53,35)
18 Walking Lunges
*CFNE WOD.

C.
3 min Max Box Jumps

CrossFit Vengeance: Myrtle Beach

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THURSDAY 01.24.2013

Posted 23 Jan 2013 in WOD

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The one and only Myrtle Beach Barbell Club @ CFV

CHOOSE ONE

A.
RUN 400m x 4, Resting 1:1
or
ROW 500m x 4, Resting 1:1

B.
COMPLETE A MISSED WOD

CrossFit Vengeance & Myrtle Beach Barbell Club
Host of The Vengeance Games

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WEDNESDAY 01.23.2013

Posted 23 Jan 2013 in WOD

A.
4 Rounds
Push Press x 5
Rest 2 minutes
L-Sit Tuck to Extension x 3
Rest 2 minutes

B.
“JT”
Complete rounds of 21, 15, and 9 reps of:
Handstand Push-Ups
Ring Dips
Push-Ups

C.
Dead Hang Pull ups
2×6

CrossFit Vengeance: Myrtle Beach

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