Archives: » 2013 » June

MONDAY 07-01-2013

Posted 30 Jun 2013 in WOD

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2013 Primal Games in Charleston SC. Great showing and performances by all!

A.
Five sets of:
Front Squats @ 30X0 tempo
Rest 3-4 minutes after all sets above 75% of 1-RM
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight

B.
In teams of three, row as many meters as possible in 12 minutes:
switch partners every 500 meters.
*Advanced Teams: AirDyne switching every 2min for 18min for Max Calories

CrossFit Vengeance: Myrtle Beach SC

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SATURDAY 06-29-2013

Posted 29 Jun 2013 in WOD

08:30am WOD at the Box

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FRIDAY 06-28-2013

Posted 27 Jun 2013 in WOD

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How can this Athlete get the most from her AirDyne experiences? (Hint: foot position)

A.
Five sets of:
Back Squat x 4-6 reps @ 30X1
Rest 3 minutes

B.
In teams of three, alternating complete rounds, complete 5 rounds each for time of:
135/85 lbs Thrusters x 5 reps
53/35 Kettlebell Swings x 10 reps
Double-Unders x 20 reps
Teams should be formed based on using same weight

July 4th Schedule: 08:00am & 09:00am classes. You MUST sign up on whiteboard to help balance class sizes.

CrossFit Vengeance: Myrtle Beach SC

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THURSDAY 06-27-2013

Posted 26 Jun 2013 in WOD

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“CAPACITY”

A.
Run Max Meters in 10min

B.
Row Max Meters in 10min

C.
AirDyne Max Meters in 10min

Don’t cherry pick over this WOD. It’s just as important to train capacity as it is to lift heavy.
Choose any order to complete and rest as needed between exercises.

CrossFit Vengeance: Myrtle Beach SC.

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WEDNESDAY 06-26-2013

Posted 25 Jun 2013 in WOD

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A.
Take 15 minutes to build to a 1-RM Clean & Jerk

B.
5 Rounds for Time
135/95 lbs Shoulder to Overhead x 5 reps
Toes to Bar x 10 reps
Double-Unders x 20 reps

C.
Tabata
Push Ups & Sit Ups
4 push up & 4 Sit Up
Switch during Rest

CrossFit Vengeance: Myrtle Beach SC

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TUESDAY 06-25-2013

Posted 24 Jun 2013 in WOD

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*NEW CLASS @ 0930am MONDAY THROUGH THURSDAY
*OPEN GYM HOURS: 12:30-2:00 MONDAY THROUGH THURSDAY

A.
4 Sets. NFT
Front Squat x 4-6 reps @ 30X1
Rest 20 seconds
Tall Box Jumps x 1.1.1.1.1
(rest 3-5 seconds & step down)

B.
5 sets for max calories/reps of:
30 seconds of Rowing (for max calories)
30 seconds of Rest
60 seconds of Kettlebell Swings (24/16 kg)
Rest 2 minutes

C.
TABATA SQUATS 🙂

CrossFit Vengeance: Myrtle Beach SC

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MONDAY 06-24-2013

Posted 23 Jun 2013 in WOD

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NEW CLASS ADDED MONDAY THROUGH THURSDAY @ 9:30
STARTS TODAY!

A.
Take 12-15 minutes to build to a 1-RM Strict Press
Rest 2-3mins between attempts

B.
12 min AMRAP
3 Handstand Push-Ups
6 Strict Push-Ups
9 Pull Ups
250 Meter Row/ 20 cal AirDyne/ or Run 250m
(Complete minimum of 1 during AMRAP)

CrossFit Vengeance: Myrtle Beach

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FRIDAY 06-21-2013

Posted 20 Jun 2013 in WOD

Our WOD’s are written for training purposes. Do not treat daily WOD’s as a crush session. Each Wod should be a a learning session with focus on perfecting a skill or lift. Performing @ 95-100% is reserved for comp days, named WOD’s, and PR efforts. Learn your capacity, ability, strengths, and weaknesses on a daily basis. Know the movement, become proficient, and build on each previous workout with the goal of running at 80-85% with ease. Learn your body, listen to your body, and follow your bodies capabilities at the given time.
In the end we are training for longevity, life, happiness, and overall well being.
Onward!

A.
Run 1000m “NFT”

B.
FOR TIME
12 Deadlifts (225/ 155lbs.)
40 Wall Ball Shots
9 Deadlifts
30 Wall Ball Shots
6 Deadlifts
20 Wall Ball Shots
3 Deadlifts
10 Wall Ball Shots

CrossFit Vengeance: Myrtle Beach SC

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