Archives: » 2013 » March

MONDAY 04-01-2013

Posted 31 Mar 2013 in WOD

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normal hours today

A.
3 SETS NFT
Handstand Hold 30-40sec
L-Sit x 30 seconds (rings)

B.
4 Sets NFT
Hang Power Clean + Squat Clean
3+1
Rest as needed.
(Build up to heavy set of 3+1)

C.
20 min AMRAP
2 Handstand Push-Ups
4 Pull Ups
8 Kettlebell Swings (53/35)
EVERY 4 ROUND ENDS WITH A 250m RUN

APRIL CHALLENGE: ROW 35k AND WIN REEBOK NANOS. DETAILS AT THE BOX

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EASTER SUNDAY 03-31-2013

Posted 31 Mar 2013 in WOD

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HAPPY EASTER
NORMAL HOURS MONDAY
APRIL ROWING CHALLENGE STARTS Tomorrow

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SATURDAY 03-30-2013

Posted 29 Mar 2013 in WOD

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08:30 13.4
No Yoga Today

CrossFit Vengeance: Myrtle Beach SC

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FRIDAY 03-29-2013

Posted 28 Mar 2013 in WOD

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MANCE
For max meters:
4 minutes of Rowing
Rest 4 minutes
2 minutes of Rowing
Rest 2 minutes
1 minute of Rowing
Rest 1 minute
4 minutes for Rowing
Score each segment (1000m+500m+++=)

C.
Those not attending Saturday complete
OPEN WOD 13.4
3,3 GTO & T2B(135/95)
6,6 GTO & T2B
9,9 “. ”
12,12 “. ”
15, 15
18,18
7min AMRAP
THIS WILL ALSO BE SATURDAYS 08:30 WOD.

CROSSFIT VENGEANCE: MYRTLE BEACH SC

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THURSDAY 03-28-2013

Posted 27 Mar 2013 in WOD

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A.
5×3 Bench Press

B.
Seven Rounds for Time:
7 Burpees
7 Box Jumps 24/20
7 Dumbbell Ground to Overhead 45/30

Partner WOD. Each partner will do 7 rounds of the above

CrossFit Vengeance: Myrtle Beach SC

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WED 03-27-2013

Posted 26 Mar 2013 in WOD

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PR BOARD WILL EXPLODE NEXT MONTH… ARE YOU READY?!!

A.
30 Power Snatches (M 75 / F 45 lbs)

Run 250m

20 Snatches

Run 500m

15 Snatches

Run 250m

 

CrossFit Vengeance: Myrtle Beach SC

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TUES 3-26-2013

Posted 25 Mar 2013 in WOD

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New Member: Tonja. Part of the 5:30 crew. Welcome to the gang!

A.
Three sets for times:
115/75 lb. Overhead Squat x 10 reps
30″/24″ Box Jumps x 10 reps

B.
Back Squat 5×3 reps

 

C.

5 minutes of:
10 Chest-to-Bar Pull-Ups
10 Lateral Jumps

 

D.
7 minutes of:
Row 300 Meters
30 Double-Unders

 

CrossFit Vengeance: Myrtle Beach SC

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MONDAY 3-25-2013

Posted 24 Mar 2013 in WOD

A.
3 sets for time
10 Handstand Push-Ups (8 females)
15 Kettlebell Swings (70/50)
Rest 2 minutes

B.
STRICT PRESS
5×3

C.
OTM FOR 6 minutes:
275/185 lb Deadlift x 5 reps
Wall Ball Shots x 15 reps

D.
Slow and controlled:
500 Meter Carry
HEAVIEST OBJECTS YOU CAN HANDLE. KB, DB, FARMER HANDLES, BACK RACKED BB.

CrossFit Vengeance: Myrtle Beach SC

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