Archives: » 2014 » August

Friday 8.29.14

Posted 29 Aug 2014 in WOD

Max Out Friday

 

1. Barbell Lift of your choice:  Build to a 5RM

then, 90% x 5

then, 90% x 5

 

2. 10 minute AMRAP

8 Burpees

8 Toes To Bar

8 Box jumps 24/20

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Thursday 8.28.14

Posted 28 Aug 2014 in WOD

Strongman Thursday: 2 min AMRAP per station & rotate. 2 rounds

 

1a. Farmer’s Walks

1b. Sled Drags

1c. Stones

1d. Log Clean & Press

1e. Tire Flips

 

 

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Wednesday 8.27.14

Posted 27 Aug 2014 in WOD

Class Time: 5:30am , 8am & 5:30pm

 

1. Deadlift: Build to a 5Rm

 

then,

 

21-15-9 of:

a. Deadlift x 60% of 5rm

b. 400m run

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Tuesday 8.26.14

Posted 26 Aug 2014 in WOD

1. Press: Build to a 10Rm

then 90% x 10 reps

then 90% x 10 reps

 

2. 5 RFT

5 Thrusters x 135/95

10 Pullups

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Monday 8.25.14

Posted 24 Aug 2014 in WOD

1. Squat of your choice (Front/Back): Build to a 10Rm

then, 90% x 10 reps

then, 90% x 10 reps

 

5 rounds for time

2a. Power Clean x 10 reps: 135/95

2b. Barbell Burpee x 10 reps

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Weekly Schedule: 8.18.14 – 8.23.14

Posted 17 Aug 2014 in WOD

WOD Time: 5:30am, 8am & 5:30pm.  Please arrive 15 minutes prior to begin warm-up.

Open Gym: 10am – 12pm & 3:30pm – 5:30pm.

 

Monday: Squat *

Tuesday: Press *

Wednesday: Deadlift *

Thursday: Strongman

Friday: Max Out

Saturday: Strength Skill of your choice *

* Each strength skill is varied based on intensity & reps week to week.  A WOD is performed after each strength skill.

 

 

 

 

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Weekly Schedule: 8.11.14 – 8.16.14

Posted 11 Aug 2014 in WOD

Class Time: 5:30am, 8am & 5:30pm

Open Gym: 10am-12pm & 3:30pm-5:30pm
Monday: Squat*

Tuesday: Press*

Wednesday: Deadlift*

Thursday: Strongman

Friday: Max Out

Saturday: Strength Skill make-up/your choice*

 

*All training days incorporate a wod after the main movement of the day. These wods are organized to incorporate a variety of accessory movements directed towards the main skill.

 

 

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Monday 8.11.14

Posted 10 Aug 2014 in WOD

Class Times: 5:30am , 8am, 5:30pm

Open Gym: 10am-12pm & 3:30pm-5:30pm

 

1. Squat: 10RM – Goal is to use last week’s 8rm weight & do best effort to turn into 10rm.

then,

2a. 800m Run

2b. 50 wall balls

2c. 30 pull-ups

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