Archives: » 2013 » February

FRIDAY 03-01-2013

Posted 28 Feb 2013 in WOD

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A.
2 Sets Max Reps of Each
Max Pull-Ups
Rest 90 seconds
L-Sit (Max Hold – in seconds) or Ring Tuck Position
Rest 90 seconds
Strict Handstand Push-Ups
Rest 90 seconds

B.
4 Sets
Deadlift x 3 reps
Rest 3 minutes
(No Dropping)

C.
5 Sets for Max Reps
30 seconds of 155/105 lb. Ground to Overhead
Rest 90 seconds

CFV: Myrtle Beach

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THURSDAY 02-28-2013

Posted 27 Feb 2013 in WOD

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YOUR ONLY TWO CHOICES FOR WOD’s

1. RUN 2000m or ROW 3000m. Easy pace
2. COMPLETE MISSED WOD FROM THIS WEEK.

TAKE 10 mins to talk with the coach about upcoming events, races, etc. If you have supplement questions please bring in your current stock. We will be glad to give you advise and help you achieve your goals!!!

CrossFit Vengeance: Myrtle Beach

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CrossFit Endurance Trainers

Posted 26 Feb 2013 in WOD

 

Spring is around the corner and many of our members are preparing for upcoming road races.  At CFV we feel that having an event to challenge yourself is VERY VERY important.  5k,10k, half marathons, mud runs, and adventure races are great test of your fitness and training.

Both Coach Rachel and Coach B have CrossFit Endurance Trainer certifications and would love to answer your questions about training schedules, nutrition, and preparation for your next event. If you have a run or bike event scheduled please let us know about it.

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TUESDAY 02-26-2013

Posted 25 Feb 2013 in WOD

A.
3 Sets
Handstand Walk x ME
*or Partner Freestanding Handstand Holds
L-Sit x 30 seconds

B.
5 Sets
30 seconds of KB Swings 70/50
60 seconds of Rest

C.
5 Sets
8 Handstand Push-Ups
12 Ring Dips
16 Hand-Release Push-Ups
Rest 2 minutes

D.
Row 2000 Meters @ 85%
(focus on technique and breathing)

CrossFit Vengeance: Myrtle Beach

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MONDAY 02-25-2013

Posted 24 Feb 2013 in WOD

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A.
5 Sets
Hang Power Snatch x 3 reps

B.
5 Sets
Snatch Balance + Overhead Squat

C.
3 Sets for Time
95/65 lb Overhead Squat x 8 reps
Pull ups x 12 reps
Walking Lunges with 55/35 lb DBs x 24 steps
Rest 3 minutes

POD: Amy Mac with picture perfect OH Squats. And Natalie crushed the competition with the fastest time of the day.

CrossFit Vengeance: Myrtle Beach

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SATURDAY 02-23-2013

Posted 22 Feb 2013 in WOD

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09:00hrs TEAM WOD SATURDAY. GONNA BE A TON O FUN !

10:00hrs VENGEANCE Yoga please bring a mat

CrossFit Vengeance: Myrtle

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FRIDAY 02-22-2013

Posted 21 Feb 2013 in WOD

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A.
3 sets for times of:
Touch ‘n’ Go Deadlifts x 5 reps (no dropping)
Rest as needed

B.
Back Squat
* Set 1 – 3 reps @ 70%
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 85%
* Set 4 – 1 rep @ 90%
* Set 5 – 3 reps @ 85%
* Set 6 – 3 reps @ 85%
(be as explosive as possible on the ascent out of the bottom of the squat)

C.
3 Sets for max reps:
60 seconds of Strict Handstand Push-Ups
60 seconds of Squats
60 seconds of Kipping Handstand Push-Ups
60 seconds of Rest

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THURSDAY 02-21-2013

Posted 21 Feb 2013 in WOD

A.
RUN 2000m
or
Row 3000m
Both should be easy and preferably with a partner.

B.
complete a missed WOD from earlier this week.

CrossFit Vengeance: Myrtle Beach

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