TEAM WOD AT THE BOX 0900hrs.

CrossFit Vengeance: Myrtle Beach South

DOES ANYONE KNOW THIS GUY WEARING A CFV SHIRT?

COMPETITION & BOX
4 Rounds
Run 400 Meters
225/155 lb Deadlift x 10 reps
Pull-Ups x 20 reps
Run 400 Meters
Rest exactly 5 minutes
*EACH ROUND IS SCORED SEPARATELY

CrossFit Vengeance: Myrtle Beach South

A.
PRESS
3×8 AHAP

B.
6 min AMRAP
10- PRESS 95/65
10- AB MAT PUSH UPS. (Yay)

C.
6 min AMRAP
10 SAND BAG SQUATS
10 SAND BAG STEP UPS 24/20

COMPETITION TEAM

A.
Three sets, “NFT”
Ring Dips x 6 reps
Double-Unders x 40-50 reps (yay)
20- Sand Bag Step-Ups 24/20

B.
6- Sets
In 30 seconds or less, perform
Clean & Jerk x 3 reps AHAP
Rest between sets

C.
Box Squat
* Set 5 reps @ 75%
* Set 3 reps @ 85%
* Set 1 rep @ 90%
* Sets 4-7 – 4 reps @ 85-90%

D.
For time:
M- 100 Stationary Dips
(L- 70 stationary dips)

CrossFit Vengeance: Myrtle Beach South

A.
EMOTM FOR 12 minutes:
Thruster x 2 reps

B.
EMOTM FOR 12 minutes:
20 Double-Unders + Max Reps Push-Ups

EMOTM- Every Min on the Min

COMP WOD

A.
3 SETS “NFT”
Double-Unders x 40 reps
Knees to Rings x 10 reps
Rest 2 minutes

B.
3 SETS “NFT”
10 Thrusters (115/75lbs)
10 Pull-Ups
Rest 4 minutes

C.
3 SETS “NFT”
10 Deadlifts (205/135 lb)
10 Handstand Push-Ups
Rest 4 minutes

*NOT A TIMED WORKOUT BUT DO NOT EXCEED REST TIMES BETWEEN SETS.

2012 SC POLICE OLYMPIC TEAM WINNERS. CONGRATS TO SCHP/MBPD TEAM

A.
In 20 minutes est a 1-RM Power Clean
50% 3 reps
65 % 2 reps
75% 2 reps
85% 1 rep
90% 1 rep
95% 1 rep
More than 100% of 1-RM x 1 rep
More than 100% of 1-RM x 1 rep;

B.
5 ROUNDS
135/95 lb. Power Clean x 5 reps
24″/18″ Box Jumps x 10 reps

COMP WOD:
LAND ROVER 2.0
2000m ROW
1200m RUN
50 KB SWINGS
REST 5 Mins
1000m ROW
800m RUN
25 KB SWINGS
*FIRST SET IS AT CONVERSATIONAL PACE AND NOT TIMED. AFTER THE 5mins REST YOUR CLOCK STARTS.

A.
LAND ROVER
-ROW 2000m
-RUN 1600m
-50 KB SWINGS (Russian)
*PARTITION IN ANY ORDER

COMP WOD
A.
1. 3×2 Snatch Push Press + 2 OHS

2. Snatch
1×1 heavy
2×2 moderate

3. Front Squat
1×1 heavy
1×2 moderate

B.
15,12,9
AIR SQUATS
BOX JUMPS
HANG POWER SNATCH 75/55

CrossFit Vengeance: Myrtle Beach South

SATURDAY: MEET AT DOUG SHAW STADIUM 0900. SET UP AND WOD AFTERWARDS.

SUNDAY : VOLUNTEERS MEET AT 07:45-8:00 @ DOUG SHAW STADIUM. EVENT WILL RUN UNTIL LUNCH.

THANKS TO EVERYONE IN ADVANCE FOR YOUR SUPPORT IN JUDGING THE 2012 SC LAW ENFORCEMENT OLYMPICS.

CROSSFIT VENGEANCE: MYRTLE BEACH SOUTH

LADIES THERMALS ARE IN STOCK. ONE TIME RUN, GET YOURS NOW!