Congrats to Team Beast Mode 906 for finishing in 3rd place at The Reindeer Games.

WOD:
TEAMS OF TWO, IN ORDER, ONE PERSON WORKING
100 Pull-Ups
100 Kettlebell Swings 53/35
100 Double-Unders -400 Singles
100 Overhead Squats (95/65 lbs.)

CrossFit Vengeance: Myrtle Beach South

Congrats to the Teams of CrossFit Vengeance @ 2012 Reindeer Games in Augusta GA.

A.
Clean and Jerk 1 RPM
(Full Squat)

B.
20 Shoulder to Overhead (135/95 lbs)
200 Meter Run
15 Shoulder to Overhead (135/95 lbs)
400 Meter Run
10 Shoulder to Overhead (135/95 lbs)
600 Meter Run

A.
Against a 15-minute running clock:
Run 1 mile as quickly as possible
(rest the remainder of the 15 minutes)

B.
Against a 15-minute running clock:
Run 1 mile as quickly as possible
(rest the remainder of the 15 minutes)

C.
Against a 15-minute running clock:
Run 1 mile as quickly as possible
(rest the remainder of the 15 minutes)

Follow the levels below for time limits each round.

L1 18:00 min
L2 16:30 min
L3 15:00 min

CrossFit Vengeance: Setting World Records

A.
Dead lift 1RPM

B.
EMOTM For 6 mins
Complete 5 Power Snatches 75/55

C.
6 min AMRAP
10 KBS (Practice Snatch/ Press Style)
20 Crickets

We Are: CrossFit Vengeance Myrtle Beach South

A.

Box Jumps 101

Want faster box jumps? This is your class!!!

B.

In the Time Allotted You must complete as much work as possible. Rest 3 mins and Repeat for 3 Rounds

5- Wall Walks

Run 400m/ Row 500m (rotate each round)

10-Box Jumps

10-DB Clean & Jerks (full Squat)

L3-5:00 min

L2- 6:00 min

L1- 7:00 min

CrossFit Vengeance: Myrtle Beach South

A.
4 SETS “NFT”
Shoulder Press x 6-8 reps
Rest
Jump Rope Technique Work x 60 seconds
Rest
Plank from Elbows x 60 seconds
Rest

B.
In teams of two, complete a 1000 meter walk.
Teammates pick
2- KB OR 2 DB’s Same Weight for Farmers Walks
& 1- KB or 1 DB Lighter Weight
*Team Moves together and Alternates Movements as needed.

Competition WOD
Roll, recover, plan, rest
Devote the remainder of week recovering and resting.
At the most you should do a light run or row (buddy up)
Spend some time working on tight or sore areas. (Mobility Wod.com)
Begin planing your take along meals. Nothing new! Bring foods you already eat.

CrossFit Vengeance: Myrtle Beach South

A.
Est. 1RPM Bear Complex. (5-6 Attempts)

B.
500m row
15 pullups or 30 banded pull-ups (green band)
25 thrusters 65/45
25 KB swings 53/35
25 knees to elbows
150 single unders

CrossFit Vengeance: Myrtle Beach South

CrossFit Vengeance 2nd Annual Christmas Party 4-7 in Murrells Inlet @ The Mayors House.