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

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

A.
Three sets for times of:
10 Handstand Holds
10 Ring Pull Ups
Rest 2 minutes

B.
Five sets of:
Clean Pulls x 3 reps
Rest 2 minutes

C.
Three sets of:
Good Mornings x 5
Keep the load light

D.
For time:
50 Push-Ups
100 Meter Farmer’s Carry (heavy)
40 Push-Ups
100 Meter Farmer’s Carry
30Push-Ups
100 Meter Farmer’s Carry

CrossFit Vengeance: Myrtle Beach SC

A.
2 Sets NFT
Double-Unders x 40 reps
Low Box Jumps x 10 reps
(work on speed and efficiency)

B.
Five sets of:
Front Squat
x 5 reps @ 60% of 1-RM
x 3 reps @ 80%
x 1 rep @ 90%
x 5 reps @ 75%
x 5-6 reps @ 80%
Rest between sets

C.
Five sets of:
3-Position Snatch
(one from the floor, then the mid-hang, then the high hang)
Rest as needed

D.
Back Squat
x 5 reps @ 70%
x 3 reps @ 80%
x 1 rep @ 90%
x 10 reps @ 75%
Rest between sets

A.
For time:
Row 1000 Meters
15 Pull Ups
Rest exactly 60 seconds, and then . . .

B.
For time:
135/95 lb Power Clean & Jerk x 20 reps
Rest exactly 60 seconds, and then . . .

C.
3 rounds
10 Handstand Push-Ups
30 Kettlebell Swings (53/35)

CrossFit Vengeance

Teams of 2, One person working

60 seconds of Wall Ball Shots
60 seconds of Rest
60 seconds of Push-Ups
60 seconds of Rest
60 seconds of KBS
60 seconds of Rest
60 seconds of Push Press (65/45)
60 seconds of Rest
60 seconds of Anchored Sit-Ups
60 seconds of Rest
Each Partner completes a 60sec set, 1 person works, 1 person rest. 3 Rounds for max reps.

CrossFit Up Dog Owner: Bill Langfit judging at The Vengeance Games 2013.

A.
Three sets, not for time, of:
Handstand Push-Ups x 5 reps
L-Sit x 30 seconds
Pistol x 3-5 reps each leg

B.
3 Sets
20 Box Jumps (30″/24″)
Rest until the top of the minute
15 Burpees
Rest until the top of the minute
15 Toes to Bar
Rest 2 minutes from the top of the next minute

C.
2 rounds for time of:
Run 500 Meters
10 Chest-to-Bar Pull-Ups

CrossFit Vengeance: Myrtle Beach SC

CFMB Representing at The Vengeance Games

A.
EMOTM for 10mins
Power Snatch or Squat Snatch
65% 1-RM working Up

B.
3 Sets
Touch-n-Go Squat Clean & Jerk x 5 reps
Rest 4 minutes
5 reps in 15 secs

C.
5 Sets
Back Squat x 5 reps
Rest 2mins

Crossfit Vengeance: Myrtle Beach SC