Archives: » 2013 » April

WEDNESDAY 05-01-2013

Posted 30 Apr 2013 in WOD

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A.
8 Sets
Front Squat + Jerk
Rest as needed
Build to a heavy single

B.
In 15 minutes, complete the following:
10 Rounds of “Cindy”
(Cindy = 5 Pull-Ups, 10 Push-Ups, 15 Air Squats)
and then find a 1-RM Shoulder to Overhead

C.
Two sets of:
Run 750 Meters
Rest 3 minutes
Run 250 Meters

NO OPEN GYM UNTIL WEDNESDAY MAY 8th.

CrossFit Vengeance: Myrtle Beach

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TUES 04-30-2013

Posted 29 Apr 2013 in WOD

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A.
Every minute on the minute, for 6 minutes:
Deadlift x 6 reps. @65-70% 1RPM

B.
6min AMRAP
20 Kettlebell Swings (53/35)
10 Pull-Ups
Rest exactly 4 minutes, and then . . .

C.
6min AMRAP
20 Walking Lunges Weighted
10 Weighted Sit Ups
Rest exactly 4 minutes, and then . . .

D.
Max Calories in 6 minutes of:
Rowing or Aerodyne

CrossFit Vengeance: Myrtle Beach

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MONDAY 04-29-2012

Posted 28 Apr 2013 in WOD

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A.
3 Sets NFT
Unbroken Ring Dips x 6-10 reps
Unbroken Double-Unders x 30-50 reps
Unbroken Strict Handstand Push-Ups x 6-10

B.
8 Sets
Rack Jerk x 1 rep
(Build to a heavy single.)

C.
5 Sets for Time
6 Ring Dips
12 Push Press (135/95 lbs)
30 Double-Unders
Rest 2 minutes

CrossFit Vengeance: Myrtle Beach

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FRIDAY 04-26-2013

Posted 25 Apr 2013 in WOD

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Team Vengeance @ The Vengeance Games 2013: Myrtle Beach

A.
3 Rounds NFT
Burpees x 10 reps
Run 250m Meters @ 75-80%

B.
6 Sets
Bench Press x 3 reps @ 20X1
(80% 1RM)
Rest 3 minutes

C.
5 Rounds: Max Reps
45 seconds of Strict Pull-Up
15 seconds of Rest
45 seconds of Hand-Release Push-Ups
15 seconds of Rest
45 seconds of Push Press (95/65 lbs)
15 seconds of Rest

CrossFit Vengeance: Myrtle Beach SC

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THURSDAY 04-25-2013

Posted 24 Apr 2013 in WOD

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A.
“Diane”
21, 15 and 9 for time of:
225/155 lb Deadlift
Handstand Push-Ups
Rest exactly 2 minutes, then . . .

B.
3 Rounds for Time
21 Wall Balls (20/14 lbs)
21 Knees to Elbows

C.
Row 2000 Meters @ 70%

CrossFit Vengeance: Myrtle Beach SC

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WEDNESDAY 04-24-2014

Posted 23 Apr 2013 in WOD

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A.
2 Sets NFT
Wall Ball Shots x 10 reps
Toes to Bar x 10 reps

B.
5 Sets
Front Squat
x 5 reps @ 60% of 1-RM
x 3 reps @ 80%
x 1 rep @ 90%
x 6 reps @ 75%
Rest 2 minutes between sets

C.
Strict Press
X 5 @ 50% of 1-RM
X 3 @ 60%
X 1 @ 80% then,
Max Reps @ 80%

D.
4 Sets
Back Squat
x 5 reps @ 70%
x 3 reps @ 80%
x 1 rep @ 90%
x 10 reps @ 70%
Rest 2 minutes between sets

CrossFit Vengeance: Myrtle Beach SC

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TUESDAY 04-23-2013

Posted 22 Apr 2013 in WOD

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A.
3 Sets
Unbroken Pull ups
Kettlebell Snatch x 8 reps each arm

B.
6 Sets
Power Clean x 1.1.1

C.
3 Rounds
12 Box Jumps
24 Kettlebell Swings 53/35

Myrtle Beach SC, CrossFit Vengeance

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MONDAY 04-22-2014

Posted 21 Apr 2013 in WOD

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NO AM CLASSES

OPEN GYM ONLY
3:30-5:00pm
&
6:00pm

CrossFit Vengeance: Myrtle Beach SC

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