Archives: » 2013 » September

TUESDAY 10-01-2013

Posted 30 Sep 2013 in WOD

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JOURNEY
A.
Snatch Grip Dead Lift @ 4111; 5-7 reps x 5; rest 3 min
B.
Standing Press @ 12X2; 5,4,3; rest 3 min
C.
AMRAP Cals on AD 10min

ONWARD
A1.
Incline Bench Press @ 20X1; 8,6,4,2; rest 2 min
A2.
Snatch Grip DeadLift @ 22X1; 4-6 x 4; rest 2 min
B.
OH DB Squats – 5R; rest 0 sec; 5L; rest 90 sec x 3
C.
AMRAP DU’s in 5 min
D.
AMRAP Cals on AD in 3 min
E.
AMRAP DU’s in 1 min
(rest 3 min b/t all)

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MONDAY 09-30-2013

Posted 29 Sep 2013 in WOD

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CONGRATS TO MICHELLE FOR COMPLETING HER 1 YEAR COMMITMENT TO FITNESS @ CFV. ALWAYS ONWARD!

JOURNEY
A.
HEAVY Sled pulls x 5 (down&bk=1)

B.
DB Rows 10×4 (each)
FLR :30 x4

ONWARD
A.
Front Squat @ 30X0; 5 x 4;
DB Rows 10 x 4; (each) rest 3 min

B.
BB Walking Lunges – 10 tough steps.

C.
JOURNEY & ONWARD
Teams of 2
Complete 3 rounds each
Pt 1- Row 350
Pt 2- Hold 2 HEAVY KB’s in rack position

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SATURDAY 09-28-2013

Posted 27 Sep 2013 in WOD

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A.
3 sets:
5 heavy D lifts
Row 20 sec @ high effort
rest 2:30

B.
2 sets:
run 500m
20 thrusters – 96/65#
rest 3 min

C.
for time:
150 double unders (250 air)
100 lunges
50 chin ups

CrossFit Vengeance: Myrtle Beach SC
Since 2010

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FRIDAY 09-27-2013

Posted 26 Sep 2013 in WOD

JOURNEY
A.
100 KB Swings Russian
Fewest sets

B.
EMOTM 20min
Odd Heavy DB Press x 3
Even Push-Up x 10

ONWARD
A.
Row 20 min @ 70%
(sprint last 10 sec of every minute)

B.
5 rounds SLOWLY:
5 strict chin ups
10 push ups
15 squats

CrossFit Vengeance: Myrtle Beach SC
Since 2010

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THURSDAY 09-26-2013

Posted 25 Sep 2013 in WOD

WOD #3 LURONG PALEO CHALLENGE

HANG POWER CLEANS &
SHUTTLE RUN
5 min TIME CAP

CrossFit Vengeance: Myrtle Beach SC
Since 2010

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WEDNESDAY 09-25-2013

Posted 24 Sep 2013 in WOD

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PLEASE WELCOME NEW MEMBER JENNIFER TO CFV

JOURNEY & ONWARD
A.
30 min @Z1
10min AD
10min Row
10min Jog
Then,
B.
3 rounds
:30 Row x ME
:30 Rest
:20 AD X ME

CrossFit Vengeance: Myrtle Beach SC
Awesome Since 2010

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TUESDAY 09-24-2013

Posted 23 Sep 2013 in WOD

WOD #1 of Lurong Living Challenge

18min time cap:
21,18,15,12,9,6,3
-Wall Balls
-Deadlift
-Box Jumps

CrossFit Vengeance: Myrtle Beach SC
since 2010

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MONDAY 9-23-2013

Posted 22 Sep 2013 in WOD

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JOURNEY:
A.
5 sets:
50 double unders (air)
35 sit ups anchored
50 squats, (40,30,20,10) Dropping each round
Rest 2:00

B.
FLR: 6 min

ONWARD
A.
EMOTM 20min
3- Hang Power Clean @50%

B.
Work on sub maximal heavy back squat
X10 touches or less (not including warm up)

CrossFit Vengeance: Myrtle Beach SC
Since 2010

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