Archives: » 2014 » May

Weekly Schedule

Posted 26 May 2014 in Uncategorized, WOD

Monday: Memorial Day – ‘McGhee’ – 8am WOD

Tuesday: Press*

Wednesday: Squat*

Thursday: Snatch*

Friday: Max Out*

Saturday: Group WOD @ 8am

 

*Wod will follow main lift

 

 

Read More / -

Weekly Schedule

Posted 18 May 2014 in WOD

Monday: Squat *

Tuesday: Snatch, Clean & Jerk *

Wednesday: Press *

Thursday: Make-Up & Recovery

Max Out Friday *

* WOD will follow main lift

Coach Andrew will now be coaching our Monday & Wednesday 6pm Class!
Memorial Day Weekend Update: We will be traveling to Port City CrossFit for their first Memorial Day Weightlifting meet.  Due to this, the gym will be closed.

Memorial Day Monday: We will be having one WOD @ 8am.  This will be a Hero Wod, please come out and give your best effort in supporting the memory of those that gave the ultimate sacrifice.

Read More / -

Saturday 5.17.14

Posted 17 May 2014 in WOD

Group Wod @ 8am

Open Gym @ 10am-12pm

 

 

Read More / -

Max Out Friday 5.16.14

Posted 15 May 2014 in WOD

5 Min Amrap

1a. Box Jump x 5

1b. Pullup x 5

 

2. Squat: Build up to a 5RM – Try  & set PR

 

then

3 Rounds For Time:

Power Clean x 5

Front Squat x 10

Push Press x 5

135/95

 

 

Read More / -

Thursday 5.15.14

Posted 15 May 2014 in WOD

Active Recovery & Make-Up Day

– If you’ve trained Mon – Tues – Wed: Mobility, Sled Drags, AirDyne, Bodyweight

– If you’ve missed any of the main strength movements & Wods, please catch up.

Read More / -

Wednesday 5.14.14

Posted 14 May 2014 in WOD

5 Min AMRAP

1a. Handstand Pushups x 5

1b. KB Swing x 10

 

2. Press:

70% x 5

75% x 5

80% x 5-15 (set a rep record)

 

For Time:

3a. Row 1k

3b. 25 Burpee Box Jumps 24/20

3c. 50 DU’s

 

 

Read More / -

Tuesday 5.13.14

Posted 13 May 2014 in WOD

1. Snatch: Establish a 1 RM from Position 1

then

2a. Carry x 2 Laps

2b. Sled Drags x 2 Laps

 

Read More / -

Monday 5.12.14

Posted 11 May 2014 in WOD

1. Squat:

70% x 5

75% x 5

80% x 5-15 (try & set a rep record)

 

then

 

“300 Fundraising WOD”

For Time:

25 pull-ups
50 dead lifts 135/95
50 push ups
50 box jumps 24/20
50 T2B
50 one arm kb thruster 53/35
25 pull-ups

Read More / -
Page 1 of 212»
Copyright, CrossFit Vengeance Myrtle Beach/Surfside Beach, SC 2011 to present. 843-685-6764

CROSSFIT VENGEANCE - MYRTLE BEACH SOUTH

CROSSFIT VENGEANCE SERVING MYRTLE BEACH, SC - SURFSIDE BEACH, SC - MURRELLS INLET, SC - NORTH MYRTLE BEACH, SC