Archives: » 2016 » May

Tuesday 5.31.16

Posted 31 May 2016 in WOD

Weightlifting
a. Snatch Prep x 10 min
b. Power Snatch EMOM x 10 min x 5 reps x 115/85
Focus of this unit will be barbell cycling.

Wod
10 Min AMRAP

a. RKBS x 15 – 70/50
b. Ring Dip x 15

Read More / -

Monday 5.30.16

Posted 29 May 2016 in WOD

Join us for our Memorial Day Hero Wod at 8am.  We will start flights at 8:15am.  After the Wod, we will close for remainder of the day.

“Nutts”
1 RFT

10 HSPU
15 Deadlifts –  250/175
25 Box Jumps 30/24
50 Pullups
100 Wall Balls 20/14
200 DU’S
400m Run with 45/25 lbs plate

Members & Visitors are encouraged to participate, scaling options are available. 

Read More / -

Sunday 5.29.16

Posted 29 May 2016 in WOD

Closed

Read More / -

Saturday 5.28.16

Posted 29 May 2016 in WOD

Open Gym: 8am – 11am

Read More / -

Friday 5.27.16

Posted 29 May 2016 in WOD

Strength
Squats – 5×5

Wod
Buy In: 25 Burpees
Then,
21-15-9
a. Thruster
b. TTB
then,
Cash Out: 25 Burpees

Read More / -

Thursday 5.26.16

Posted 27 May 2016 in WOD

Bench Press – 5×5

Active Rest / Make-up Day

Read More / -

Wednesday 5.25.16

Posted 24 May 2016 in WOD

C&J
Jerk from the Rack – Climbing 1’s

#WCW
Karen”

150 wall ball shots for time – 20/14

Read More / -

Tuesday 5.24.16

Posted 24 May 2016 in WOD

Strength
Front Squat – 5×5

Wod
21-15-9
Clean & Press 135/95
Box Jump 24/20

Read More / -
Page 1 of 41234»
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