Archives: » 2013 » August

MONDAY 08-12-2013

Posted 11 Aug 2013 in WOD

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WELCOME TO CFV LAURA “THE NATURAL”. CONGRATS TO LAURA FOR RECENTLY COMPLETING HER RN DEGREE. LAURA COMES TO CFV WITH PREVIOUS CF EXPERIENCE AND IS A GREAT ATHLETE TO TRAIN WITH.

A.
4 Rounds
5 Front Squats @ 80-85% 5RM
Then,
Row 30sec @ max effort
rest walk 3 min

B.
4 Rounds
5 Thrusters @ 135/85
Then,
AD 30sec @ max effort
rest walk 3 min

CrossFit Vengeance: Myrtle Beach SC.
Gonna be in the 90’s most of the week. Enjoy the fact we have air conditioning!

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SATURDAY 08-10-2013

Posted 10 Aug 2013 in WOD

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WOD AT 08:30am

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FRIDAY 08-09-2013

Posted 08 Aug 2013 in WOD

FRIDAY CLASSES 05:30 & 08:30am ONLY

A.
10 min
Establish a 1 RM CLEAN & JERK

B.
EMOTM 10 min
3 TOUGH THRUSTERS

C.
For Time
Front Leaning Rest for 3:30
Then,
25 Push ups
50 Sit ups
75 DU
Then,
25 Push ups
50 Sit ups
75 DU
*Each time you drop FLR, add 5 Burpees to end of WOD.

CrossFit Vengeance: Myrtle Beach SC

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THURSDAY 08-08-2013

Posted 07 Aug 2013 in WOD

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OUR BUDDY ROB O . WILL BE HEAR IN SEPT FOR A STRONG MAN SEMINAR.

A.
DEADLIFTS 2,3,4,2,3,4
NO FAILED REPS AND NO DROPPING.

B.
30 STRICT PULL UPS FOR TIME
(We will band you if needed. Everyone can DO these)
*ADV. DO 50

C.
30 HSPU FOR TIME

D.
ROPE CLIMBING 101
EVERYONE WILL GET AN ATTEMPT. WE WILL ALSO SHOW MODIFICATIONS.

CrossFit Vengeance: Myrtle Beach SC.

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WEDNESDAY 08-07-2013

Posted 06 Aug 2013 in WOD

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IS YOUR ROWING IN NEED OF HELP? AFTER CLASS GIVE US 5 MINS TO MAKE YOU A BETTER ROWER! JUST ASK.

A.
6 min AMRAP
10 PVC LATERALS
15 SQUATS
2 PERSON TEAMS ALTERNATING MOVEMENTS. USE SAME BOX

B.
6 min AMRAP
POWER SNATCHES IN SETS OF 5.
ONE BAR AND NO DROPS. 75/55
USE NEW PARTNER

C.
15 mins of LAPS
PARTNERS TAG OFF EVERY 250m.
SCORE IS TOTAL LAPS
USE DIFFERENT PARTNER FROM FIRST 2 WOD’S
CrossFit Vengeance: Myrtle Beach SC

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TUESDAY 08-06-2013

Posted 05 Aug 2013 in WOD

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YOU HAVE THE WILL? THEN WE WILL HELP WITH THE HOW.

A.
3 SETS FOR TIME
5-KBS HEAVY
10- BURPEES

B.
3 SETS FOR TIME
15- DU
10- PUSH UPS

C.
5 SETS FOR TIME
:30 Sec Row
:30 Rest

ALL SEGMENTS ARE AT 90-95%. NO PACING.

CrossFit Vengeance: Myrtle Beach SC

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MONDAY 08-05-2013

Posted 04 Aug 2013 in WOD

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Are you following a fitness regiment for longevity or just crushing yourself daily? Our programming has fitness and longevity as the key components. We want you to leave a little something on the table when you leave. Meaning don’t leave crawling out the door and feeling beat down. Return, learn, and feel safe doing it.

A.
Power Clean
4,3,2,4,3,2

B.
Front Squat
5,4,3,5,4,3

C.
6 Rounds
3- Front Squats
125m Sprint
Rest 3 mins

CrossFit Vengeance: Myrtle Beach SC

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SUNDAY 08-04-2013

Posted 04 Aug 2013 in WOD

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