Archives: » 2015 » May

Monday 6.1.15

Posted 31 May 2015 in WOD

We’ve Moved!!  Our facility is now located a quick 5 minutes from our previous location.  Enter: 10764-7 Hwy 707, Myrtle Beach, SC, 29588 into your gps to find us.  We’re in the Salam Shoppes, next to St. James High School.  (the sign to the previous business, the Thrift Store, is still up as we transition over)

 

Midline

Hollow Rock x 50

Ab mat sit-up x 40

Suitcase Deadlift x 15/side

Weightlifting

Snatch

Wod

12 Min  AMRAP

a. 50 DU’s

b. 25 Burpees

c. 15 Squats

d. 5 C2B Pullups

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Friday 5.29.15

Posted 28 May 2015 in WOD

Midline

a. Upper body bridge x 10/side

b. Lying Leg Raise x 15

c. Windmill x 10/ side

Odd Object

4 min Farmers Walk

Wod

3 RFT

a. Wall Ball x 30

b. Box Jump x 20

c. Deadlift x BW x 10

 

 

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Thursday 5.28.15

Posted 28 May 2015 in WOD

Midline

a. Rollouts x 15

b. Mt. Climbers x 20 / side

c. Landmines x 15/side

2 rds

Weightlifting

Clean – Build to a heavy single

Wod

21-15-9

a. HSPU

b. Front Squat – 155/105

 

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Wednesday 5.27.15

Posted 27 May 2015 in WOD

Midline
a. 1 min amrap x pullups
b. 1 min amrap x ttb

2-3 rounds each

Strength

Press: Build to a heavy 2. Then, continue to a heavy Push Press x 2

Wod

For time
a. 100 DU’S
b. 50 cal row
c. 25 Burpees

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Tuesday 5.26.15

Posted 25 May 2015 in WOD

Midline – 20/10 x 3 rds
a. Plank
b.Hollow Rock
c.Arched Hollow
d. Sprinter Sit-ups

Strength
Squat – 5×2

* if you completed our Memorial Day Hero Wod, you can have the choice of either an upper or lower strength move.  Base it off how you feel.

Wod

10 min Amrap
a. Snatch x 4
b. OHS x 8
c. Run x 1 lap

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Monday 5.25.15

Posted 24 May 2015 in WOD

Memorial Day

A day we remember and embrace all those that gave the ultimate sacrifice for our freedoms today.

* 8am Hero Wod (our only class of the day)

Chris Kyle

3rft

a. KB swing x 40 – 53/35
b. Box Jump x 40 – 24/20
c. Thruster x 40 – 65/45
d. Foot elevated Pushups x 40 – 24/20

All members & visitors are welcome!

We will run two flights if necessary, with a time cap of 25 min per flight.

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Friday 5.22.15

Posted 22 May 2015 in WOD

Midline
Turkish Get-ups

Strength
Deadlift

Wod
3rft

a. Wall ball x 20
b. Kb Snatch x 10 per arm
c. DU’s x 50

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Thursday 5.21.15

Posted 21 May 2015 in WOD

1. Run x 800m

Strength

2. Bench Press: 4 x 4

Wod
20 min amrap

a. Odd object carry
b. Hollow Rock
c. TTB
d. Hammer
e. Sled Drag

* this is a active recovery day for those that have completed the past 3 days.  If you have not, select a Wod from earlier in week to perform.

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