Archives: » 2013 » August

SATURDAY 08-31-2013

Posted 30 Aug 2013 in WOD

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NO CLASSES THIS SATURDAY.
CFV WILL BE CLOSED FOR CLASSES THIS SATURDAY AND SUNDAY FOR A CFHQ KETTLE BELL TRAINER CERTIFICATION. GONNA WE A GREAT TWO DAYS TRAINING WITH THE ORIGINAL FIREBREATHER GREG AMUNDSON.

MONDAY WE HAVE CLASSES AT 5:30am & 8:30am. IF YOU’RE A VISITOR IN TOWN AND YOU DON’T ATTEND A CFV WOD YOU’RE MISSING OUT. SEE EVERYONE MONDAY!

CrossFit Vengeance: Myrtle Beach SC.

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FRIDAY 08-30-2013

Posted 29 Aug 2013 in WOD

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*ONLY 05:30 & 08:30am classes on FRIDAYS.
*NO CLASS THIS SATURDAY. KETTLEBELL CERT

*MONDAY: LABOR DAY 05:30 & 08:30am CLASSES ONLY

A.
Back Squat @ 30X0; 5,4,3,2,1; rest 4 min HEAVY

B.
Push Press 1×3 HEAVY rest 45 sec

C.
10 Pull ups; rest 60 sec x 8

CROSSFIT VENGEANCE: MYRTLE BEACH SC

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THURSDAY 08-29-2013

Posted 28 Aug 2013 in WOD

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A.
10min AERO
5-PUSH UP
10- KBS RUSSIAN
150m Row

Rest 5 min

B.
10min AERO
5- TNG Power Cleans (Easy)
10- BURPEES
125m -Run

Rest 5 min

C.
6min AERO
5- RDL (Easy)
5- UP Downs
5- Box Jumps

Aero- Not for time. Breathe and enjoy the flow of each movement. Sweating and breathing is key. If you’re laying on floor between segments then you missed the purpose or you need more volume added training.

CrossFit Vengeance: Myrtle Beach SC

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WEDNESDAY 08-28-2013

Posted 27 Aug 2013 in WOD

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A.
10 min easy pace warm up on rower

B.
Airdyne – 20 sec @ highest effort and speed possible – 110%
REST 2 min actively, off AD
X 7

C.
10 min row easy pace cool down

CrossFit Vengeance: Myrtle Beach SC.

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TUESDAY 08-27-2013

Posted 26 Aug 2013 in WOD

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DON’T BE FOOLED INTO THINKING MORE CRUSHING, RANDOM, “FUN” WODS WILL MAGICALLY TRANSFORM YOUR BODY INTO MAGICAL SHAPE. THE 3 KEYS TO FITNESS
1. NUTRITION
2. SLEEP
3. STRESS REDUCTION & THEN…,
CONSISTENCY

A.
Power snatch – build to a max

B.
75 reps for time:
Power Snatch – 75/55

CrossFit Vengeance: Myrtle Beach SC

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MONDAY 08-26-2013

Posted 25 Aug 2013 in WOD

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MEETING THE 2007 CROSSFIT GAMES CHAMP WAS GREAT….. STARTING THE JOURNEY AS A OPT CCP COACH HAS STARTED OFF WITH TONS OF NEW INSITE AND KNOWLEDGE. PREPARE YOURSELF CFV

A. Push Press 5 x 6; rest 30 sec

B. AMRAP strict Chin Ups x 6; rest 3 min btw

C. Overhead Walking Lunges 20 steps; rest 1 min x 5

D. amrap unbroken 1-4 HSPU ladders in 6 min

*PP WT STAYS SAME THROUGH
*KNEE KISSES GRD
*HSPU: NOTE PADS USED THROUGH

CROSSFIT VENGEANCE: MYRTLE BEACH SC

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FRIDAY 08-23-2013

Posted 22 Aug 2013 in WOD

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ONLY 05:30am
& 08:30am Classes today

A.
POWER CLEAN 1RM

B.
8 MIN AMRAP
100 DU
then,
5 wall balls
5 chin ups

C.
3 PERSON RELAY
10min in 125m Segments

CrossFit Vengeance: Myrtle Beach SC

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THURSDAY 08-22-2013

Posted 21 Aug 2013 in WOD

A.
3 Rounds
*Row 400m
rest 30 sec
Row 200m

Rest as needed

*Row 200m
rest 30 sec
Row 200m

Rest as needed

*Row 200m
rest 30 sec
Row 400m

ALL WORK @ 80-85%
RECORD EACH SEGMENT OVER ALL SETS.

CROSSFIT VENGEANCE: MYRTLE BEACH SC.

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