Archives: » 2013 » July

THURSDAY 08-01-2013

Posted 31 Jul 2013 in WOD

A.
Eight sets of:
Squat Clean x 1.1.1
(rest 10 seconds between singles – at or above 80% of your 1-RM)
Rest 2 mins

B.
One set of:
Strict Overhead Press x 10 reps @ 65-70% of 1-RM

C.
5 Sets
Row 250 Meters
10 Burpees
Rest as needed

CrossFit Vengeance: Myrtle Beach SC

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WEDNESDAY 07-31-2013

Posted 30 Jul 2013 in WOD

A.
Take 15 minutes to build to an 85-90% of 1-RM Power Snatch

B.
3 Rounds for Time:
250 Meter Run
115/ 75 Power Snatch (or full) x 6 reps

C.
3 Rounds for Time
235/ 155lb Deadlift x 10 reps
Single Arm DB Press x 16 reps
Double-Unders x 30 reps

CrossFit Vengeance: Myrtle Beach

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TUESDAY 07-30-2013

Posted 29 Jul 2013 in WOD

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Brian Morris & Wife at the 2013 CrossFit Games in Carson CA. BMO representing CFV on the opposite coast! Thanks for the pic and hope you enjoyed watching the best athletes in the world competing.

A.
Three sets, NFT
L-Sit x 30-45 seconds
Double-Unders x 30-40 reps

B.
Every minute, on the minute, for 6 minutes:
10-12 Wall Balls

C.
Front Squat
* Set 1 – 3 reps @ 80% of 1-RM
* Set 2 – 2 reps @ 85-90%
* Set 3 – 1 rep @ 90-95%
* Set 4 – 5 reps @ 65%
* Set 5 – 5 reps @ 70%
* Set 6 – 5 reps @ 75%
* Set 7 – 5 reps @ 80%
* Set 8 – 4-5 reps @ 85%
Rest 2 minutes between sets.

D.
Ten sets for max reps of:
20 seconds of Kettlebell Swings (53/35)
20 seconds of Pull-Ups
20 seconds of Rest

CrossFit Vengeance: Myrtle Beach SC

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MONDAY 07-29-2013

Posted 28 Jul 2013 in WOD

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WELCOME NEW MEMBER LEE. WHEN LEE ISN’T CROSSFITTING HE’S RIDING HIS HARLEY AND PLAYING HOCKEY. GREAT TO HAVE YOU ABORD!

A.
Three sets, not for time, of:
Kettlebell Snatch x 8-10 reps
Strict Toes to Bar

B.
Five sets of:
Push Jerk x 2-3 reps
(65-85%, from rack, no drops)
Rest 2 minutes between sets.

C.
Four sets for max reps of:
Against a 3-minute running clock, complete:
Row 500 Meters
Handstand Push-Ups x Max Reps
Rest 3 minutes

CrossFit Vengeance: Myrtle Beach SC

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SATURDAY 07-26-2013

Posted 26 Jul 2013 in WOD

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WELCOME NEW MEMBER BRIAN T. Since Brian has started he’s dropped over 40lbs! Please checkout his website SHOOTING SOLUTIONS. With Brian’s help CFV members resently completed their concealed weapon permit class.

WOD @ THE BOX 08:30

CrossFit Vengeance: Myrtle Beach SC

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FRIDAY 07-26-2013

Posted 25 Jul 2013 in WOD

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WELCOME OUR NEWEST FIREBREATHER JOSH SHOEMAKER.

A.
Strict Press 3,3,3,3,3 @80%

B.
20 sec AMRAP Push Ups
rest 20 sec x 10
REST 2 min

C.
In 6 min:
AMRAP Sets of 10 unbroken KBS

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THURSDAY 07-25-2013 “BABY DAY”

Posted 24 Jul 2013 in WOD

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CLASS TIMES THURSDAY & FRIDAY
05:30 & 08:30 ONLY

A.
SET 1 REP MAX DEADLIFT

B.
30- PULL UPS
50-THRUSTERS @45lb
1000m ROW

CROSSFIT VENGEANCE

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WEDNESDAY 07-24-2013

Posted 23 Jul 2013 in WOD

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Please wish Laura safe travel and stay in Seattle. Laura is headed to Washington to continue her studies. Good luck and see you soon!

NO OPEN GYM OR 9:30am. PLEASE SEE WHITEBOARD AT THE BOX FOR THURSDAY AND FRIDAYS SCHEDULE.

A.
Three sets, not for time, of:
250m Jog
ME X Knees 2 Elbows
No rest.

B.
5 SETS FOR CALORIES
AirDyne
:45sec @ ME
Rest Exactly 4:15
Repeat

CrossFit Vengeance: Myrtle Beach SC

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