Archives: » 2013 » August

WEDNESDAY 08-21-2013

Posted 20 Aug 2013 in WOD

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Awesome day as Rachel & I start our exciting Journey to become OPT CCP Coaches. The Course will take 12-18 months and fills a lot of gaps our CF courses have missed. There are only 500+ CCP coaches in the world and we are looking forward to implementing our learnings into classes immediately.
#NeverStopLearning

A.
Push Press 5×3 @ 75-80% 1 RM
Rest :60 sec Between Sets

B.
10-1 unbroken for time:
Push Jerk – 135/90
KBS – 2pd/1.5 pd

C.
easy jog or walk to cool down 500m

CrossFit Vengeance: Myrtle Beach SC

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TUESDAY 08-20-2013

Posted 19 Aug 2013 in WOD

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CONGRATS TO JOSH WHO ENTERED THE MUSCLE UP CLUB ON SATURDAY. GREAT WORK!

A.
Build to a Heavy 1 Rep Squat Clean

B.
Front Squat – 3 x 3 @ 80%
60 sec rest between sets

C.
3 Sets of Unbroken Wall Balls
Rest 6min Between Sets

CrossFit Vengeance: Myrtle Beach SC

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MONDAY 08-19-2013

Posted 18 Aug 2013 in WOD

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A.
TURKISH GET UP 101
DEMO VIDEO

B.
TURKISH GET UPS FOR REPS,
NOT FOR TIME. INDIVIDUAL PRESCRIPTIONS WILL BE GIVEN.

GET REGISTERED FOR OUR NEXT PALEO DIET CHALLENGE STARTING SEPT 16th. CHALLENGE LAST 8 WEEKS AND INCLUDES SEVERAL WODS TO MEASURE YOUR PROGRESS. FOR MORE INFO AND TO REGISTER (CLICK LINK)

CrossFit Vengeance: Myrtle Beach SC

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SATURDAY 08-17-2013

Posted 16 Aug 2013 in WOD

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SATURDAY WOD AT THE BOX 08:30am
Correct dose, Correct Timing, Correct Response.

CrossFit Vengeance: Myrtle Beach SC

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FRIDAY 08-16-2013

Posted 15 Aug 2013 in WOD

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FRIDAY CLASSES:
05:30am & 8:30am ONLY

WOD

A.
15 clean and jerk
9 DB man makers
12 clean and jerk
12 DB man makers
9 clean and jerk
15 DB man makers

B.
EASY 1000m JOG with partner

CrossFit Vengeance: Myrtle Beach SC

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THURSDAY 08-15-2013

Posted 14 Aug 2013 in WOD

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A.
4 sets:
3 tough OHS
20 chin ups
run 100 m @ 95%
rest 3 min btw sets

B.
4 sets:
3 moderate front squats
10 burpees AFAP
rest 3 min btw sets

C.
4 sets:
3 back squat easy
50 double unders AFAP
rest 3 min btw sets

CrossFit Vengeance: Myrtle Beach South

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WEDNESDAY 08-14-2013

Posted 13 Aug 2013 in WOD

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A.
Strict Press
Set 1 RM in 6 min

B.
Tabata Push Ups

Rest :30 then,

C.
AMRAP KBS – 4 minutes
AHAP

D.
10 min of Laps with Partner
250m Segments

CrossFit Vengeance: Myrtle Beach SC

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TUESDAY 08-13-2013

Posted 12 Aug 2013 in WOD

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A.
FLR on Rings
Accumulate 3:00mins

B.
1-10 Hang Power Clean – 115#/75#
10-1 Push Jerk – 115#/75#
*Each bar drop = 5 Burpees

C.
Side Plank Holds
Accumulate 3:00mins Each Side

CrossFit Vengeance: Myrtle Beach SC.

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