Archives: » 2013 » May

FRIDAY 05-31-2013

Posted 30 May 2013 in WOD

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A. Push jerk 3 rep Heavy Set
B. Weighted dip; 5×3
C. AMRAP unbroken hspu; rest 30 sec x10
D.
5 rounds for time:
10 knees to elbow
10 box jumps 30/24″ (step down)

CrossFit Vengeance: Myrtle Beach SC

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THURSDAY 05-30-2013

Posted 29 May 2013 in WOD

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A. Thruster; Build to HEAVY Single
B. 80% of A, 2 reps OTM 10min
C. Hang Clean 2, 2, 2
D.
6 Rounds
5 squat cleans AHAP
Sprint 100m
rest 1 min

CrossFit Vengeance: Myrtle Beach SC

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WEDNESDAY 05-29-2013

Posted 28 May 2013 in WOD

A.
5 Sets NFT
Weighted Pull-Up x 2-3 reps
(Or Strict Pull Up Work)
Rest 60 seconds
Front-Leaning Rest on Rings x 60-90 seconds
Rest 60 seconds

B.
5 Rounds
10 Pull-Ups
10 Push Press (115/75 lbs)
30 Double-Unders (90-S)

CrossFit Vengeance: Myrtle Beach SC

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TUESDAY 05-28-2013

Posted 27 May 2013 in WOD

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A.
4 Sets NFT
Bench Press x 3-5 reps @ 20X1
Rest 90 seconds
Heavy Kettlebell Swings x 15-20 reps
Rest 90 seconds

B.
10 minute AMRAP
10 Burpees
100 Meter Run
10 Ring Dips
100 Meter Run

CrossFit Vengeance: Myrtle Beach SC

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FRIDAY 05-24-2013

Posted 23 May 2013 in WOD

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SCHEDULE REMINDER: CF VENGEANCE WILL BE CLOSED MONDAY FOR MEMORIAL DAY. CFMB HAS INVITED US TO PARTICIPATE IN A MURPH FUNDRAISER FOR THE WOUNDED WARRIOR FOUNDATION. EVENT IS MONDAY @8:30am.

A.
5 Sets
Front Squat x 3 reps @ 20X1
Rest 20 seconds
Unbroken Double Unders (20)
Rest 3-4 minutes
*Until you get 20 unbroken DU

B.
Complete rounds of 15, 12 and 9 reps for time of:
135/95 lb. Hang Squat Cleans
Burpees

CrossFit Vengeance: Myrtle Beach SC

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Thursday 05-23-2013

Posted 22 May 2013 in WOD

A.
Work up to a Heavy Sumo Deadlift.

B.
5 minutes of:
24/20″ Box Jumps x 10 reps
Push-Ups x 15 reps
Rest 2 minutes

5 minutes of:
Wall Ball Shots x 10 reps
Kettlebell Swings (Russian) x 15 reps
Rest 2 minutes

5 minutes of:
Pull-Ups x 10 reps
Burpees x 10 reps

Don’t be afraid of doing a similar Wod in the same week. Your outcome will be VERY different with the above combo. Gear 2 work!

CrossFit Vengeance: Myrtle Beach SC

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WEDNESDAY 05-22-2013

Posted 21 May 2013 in WOD

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Is this the picture you would draw for fun? Live well my friends!

A.
Four Sets
Back Squat x 2-4 reps @ 30X1
Rest 90 seconds
Single-Arm Trap 3 Raises x 10-12 reps
Rest 90 seconds

B.
For time:
Row 1000 Meters
Or
Aerodyne Max Cals in 10mins

CrossFit Vengeance: Myrtle Beach SC

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TUESDAY 05-21-2013

Posted 20 May 2013 in WOD

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A.
Take 10-15 minutes to practice and/or build to a heavy Hang Squat Clean x 2

B.
4 Rounds for time:
Overhead Squat x 10 reps
Pull-Ups x 10 reps
500 Meter Run
****Rest 2 mins after Rd 2

CrossFit Vengeance: Myrtle Beach SC

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