CrossFit Vengeance » WOD

Monday 05-20-2013

Coach — Sun, 19 May 2013 19:06:57 +0000

A.
Three sets for max reps of:
60 seconds of Wall Ball Shots (20/14lbs.)
60 seconds of Rest
60 seconds of Power Cleans (135/95 lbs.) or Kettlebell Swings
60 seconds of Rest
60 seconds of Box Jumps (24″/20″)
60 seconds of Rest
60 seconds of Shoulder to Overhead (95/65 lbs.)
60 seconds of Rest
60 seconds of Burpees
120 seconds of Rest

B.
Eight sets of:
20 seconds of Hollow Rocks
10 seconds of Rest

Crossfit Vengeance: Myrtle Beach SC

FRIDAY 05-17-2013

Coach — Thu, 16 May 2013 22:05:34 +0000

A.
5 Sets
Deadlift x 3-5 reps
Rest 20 seconds
Push-Ups x 10
Rest 2 minutes

B.
For time:
Row 750 Meters
50 Kettlebell Swings (70/50)
Run 500 Meters

CrossFit Vengeance: Myrtle Beach SC

CONGRATS COACH ERIC (DiLo)

Coach — Thu, 16 May 2013 20:19:02 +0000

CFV is proud to have Coach Eric DiLorenzo aka Dilo on board the training staff at Vengeance. Dilo has completed his internship and shown the ability to coach, perform, and excel in business support. He endurance background is a big plus to CFV and an added tool to our programming and guidance for athletes. Future plans include the development of a CFV Endurance Team to compete in various events ranging from 5k, 10ks, Sprint Tri, and Marathons. Coach Dilo himself has set new PR’s in endurance events training primarily with CrossFit.

Recently he completed a 223 mile bike ride with Law Enforcement United which honors and brings awareness to officers killed in the line of duty. Eric rode in honor of his friend who was killed in 2002, Officer Joe McGarry with MBPD
May 1st started at FLETC in Brunswick Ga to Savannah to Hardeville SC (96 miles)
May 2nd Hardeeville to Manning SC (123 miles)
May 3rd Manning to Myrtle Beach (104 miles)

Please congratulate Coach Dilo and welcome him to our staff.

THURSDAY 05-16-2013

Coach — Wed, 15 May 2013 22:00:23 +0000

A.
4 Sets. NFT
Single-Arm Press x 6 reps each arm
Rest 30 seconds
L-Sit Tuck to Extension x 6
Rest 30 seconds

B.
Rounds of 15, 12 and 9 reps of:
185/125 lb Power Clean
Handstand Push-Up

CrossFit Vengeance: Myrtle Beach SC

WEDNESDAY 05-15-2013

Coach — Tue, 14 May 2013 21:55:20 +0000

A.
Back Squats:
*Set 1 – 3 reps
*Set 2 – 2 reps
*Set 3 – 1 rep
*Set 4 – 3 reps (exceed set 1 weight)
*Set 5 – 2 reps (exceed set 2 weight)
*Set 6 – 1 rep (exceed set 3 weight)

B.
10min AMRAP
5 Man-Makers
10 Pull-Ups
15 Lateral jumps (24″/20″)

CrossFit Vengeance: Myrtle Beach

TUESDAY 05-14-2013

Coach — Mon, 13 May 2013 22:05:43 +0000

In Teams of 2
30min AMRAP
-250 Meter Run
-20 Box Jumps (24″/20″)
-20 Wall Ball Shots (20/14lbs.)
Team members will alternate tasks.

CrossFit Vengeance: Myrtle Beach SC

MONDAY 05-13-2013

Coach — Sun, 12 May 2013 19:00:30 +0000

Congrats Team Vengeance for a top 10 finish at CF Goldsboro over the weekend!

A.
Take 15 minutes to build a 1-RM Push Press

B.
4 sets for max weight – without dropping the barbell
Deadlift x 9 reps
Front Squat x 6 reps
Shoulder to Overhead x 3 reps
Rest 3 minutes

C.
250m x 2 Sprint
Rest between sets

SATURDAY 05-11-2013

Coach — Fri, 10 May 2013 22:35:31 +0000

WOD @ 08:30am
YOGA @ 9:30am, ALL MOMS GET FREE YOGA FOR MOTHERS DAY. HAPPY MOTHERS DAY TO ALL THE GREAT MOMS AT CFV. YOUR JOB IS UNMATCHED IN LOVE, TIME, AND CARE. IF YOU CAN, HUG, CALL, OR KISS YOUR MOM …THE BENEFITS OF THAT BOND IS FOREVER LASTING.

FRIDAY 05-10-2013

Coach — Thu, 09 May 2013 21:42:01 +0000

NMB DIVA HALF MARATHON COMPETITORS FROM CFV. GREAT JOB LADIES!

A.
Five sets of:
Hang Clean x 3 reps AHAP

B.
12 minutes of:
Kettlebell Swings x 15 reps
Wall Ball Shots x 10 reps
100 Meter Run

C.
Max distance standing broad jump
3 Attempts

CrossFit Vengeance

THURSDAY 05-09-2013

Coach — Thu, 09 May 2013 01:09:35 +0000

A.
4 Sets
Front Squat x 5 reps (PR)
Rest 3 minutes

B.
For time:
30 Pull-Ups
20 Box Jumps (24″/20″)
15 Shoulder to OH (135/95 lbs)
20 Box Jumps (24″/20″)
30 Pull-Ups

C.
Row 500m for Time

CrossFit Vengeance: Myrtle Beach SC