Last Wod 4-21-2012

VISITOR FRIENDLY

VISITORS WE ARE YOUR HOME AWAY FROM HOME WHILE VISITING THE GRAND STRAND. OFTEN CALLED THE “VISITORS” BOX, AND FOR GOOD REASON…..WE LOVE VISITORS. WE FIND IT EXCITING TO MEET AND TRAIN WITH GREAT PEOPLE FROM ALL OVER THE WORLD. WE REQUIRE VISITORS HAVE 4 MONTHS OF CROSSFIT EXPERIENCE BEFORE ATTENDING A CLASS. YOU MUST CALL OR EMAIL TO CONFIRM A CLASS TIME. WE LOOK FORWARD TO HAVING YOU! WE ARE MYRTLE BEACHES LARGEST AND ONLY SOUTHEND BOX, LOCATED...
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Special Guest Rob Orlando

For anyone in the Myrtle Beach area CrossFit Vengeance is the only place to work out. Bryan represents everything that is good about the CF community. If you’re a local or you’re traveling thru and looking for a place to wod please check him out @ CrossFit Vengeance - -Rob Orlando
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“CrossFit IS our Sport”

At CrossFit Vengeance, our programming is geared toward constantly varying the workouts through intensity, weight, and duration.  The constant variation of workouts allows for continuous muscle confusion and improvement both metabolically and muscularly.  Intensity is the key toward continued physical preparedness and adaptation to skilled exercise movements.  The group dynamic at CrossFit Vengeance adds the intensity element, weather competing against your spouse, friend, or another athlete; you push yourself harder than ever before.   By programming the workouts to be constantly...
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Myrtle Beach’s Southend Affiliate

Our workouts are designed to make you bigger, faster, and stronger while emphasizing safety through proper technique, repetition, and observation.   The workouts are designed with all strength and skills levels in mind.  Beginners and elite athletes will benefit equally as they progress through the WOD’s at there individual pace.  At CrossFit Vengeance we accept all skill levels and encourage all those wanting to excel physically in life to attend a CrossFit class and experience a workout unlike any...
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WE ARE CROSSFIT

CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide. At CF Vengeance you are more than a gym member you’re FAMILY.  We know your name, birthday, and fitness goals.  We form friendships that extend beyond the box and into the community.  Many of our members gather for social gatherings such as BBQ’s, social gatherings at other...
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CrossFit Vengeance

The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs. So what is CrossFit and is it right for me?  CrossFit is perfect for anyone and everyone committed to getting into optimal physical  condition.  This does not mean you have...
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BOX RULES 102

Be early.  If you’re not early, you’re late. Give yourself enough time to change, and start a warm-up before class.  Those of you with smaller bladders  may also want to reserve some time for a bathroom trip. Most likely that means showing up at least 10 minutes prior to class. When class is over its over. Usually the Coaches stay until the hour is over and are glad to help you with skills etc.  But respect their time and...

FRIDAY 08-17-2012

Posted 16 Aug 2012 in WOD

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VOD:

STRENGTH:
A.
8×2 PUSH PRESS

B.
8×2 BARBELL LUNGE

C.
12 MIN AMRAP
30 D UNDERS (100 Singles)
3 HANG POWER CLEANS + 1 PUSH JERK
115/85

CrossFit Vengeance: MYRTLE BEACH SOUTH

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THURSDAY 08-16-2012

Posted 15 Aug 2012 in WOD

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VOD

STRENGTH:
A. 5×2 HIGH BAR BACK SQUATS

B. 5×2 SNATCH GRIP PRESS

CONDITIONING
C.
5 ROUNDS
200m RUN W/ SANDBAG
25 ANCHORED MEDBALL AB MAT SIT UPS.
15 WALL BALLS UNBROKEN
REST EXACTLY 1 minutes BETWEEN ROUNDS. SCORE IS TOTAL TIME MINUS 4 MINUTES (REST).

CrossFit Vengeance: MYRTLE BEACH SOUTH

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WEDNESDAY 8-15-2012

Posted 14 Aug 2012 in WOD

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VOD

A.
6 min AMRAP
3- PULL UPS
5- PUSH UPS

B.
6 min AMRAP
3 KB SNATCHES RIGHT ARM
3 KB SNATCHES LEFT ARM
5 GOBLET SQUATS

C.
ROW FOR CALORIES
30 sec Work, 30 sec Rest x 5 Rounds

CROSSFIT VENGEANCE: MYRTLE BEACH SOUTH

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TUESDAY 8-14-2012

Posted 13 Aug 2012 in WOD

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VOD

A.
10×1 POWER CLEANS (10min)

B.
10×1 HANG POWER SNATCHES (10min)

C.
5 ROUNDS
WORK 30sec, REST 30sec
BOX JUMPS (30/24)

D.
5 ROUNDS
50m SPRINTS

CROSSFIT VENGEANCE: MYRTLE BEACH SOUTH.

CROSSFIT VENGEANCE: MYRTLE BEACH SOUTH

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MONDAY 08-13-2012

Posted 12 Aug 2012 in WOD

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VOD
A.
8×3 FLOOR PRESS (15 min Cap)

B.
8×2 WALL WALKS (5 min Cap)

C.
10 MIN AMRAP
3- DB FRONT SQUAT
6- DB PUSH PRESS
9- HR PUSH UPS

D.
3 MIN MAX EFFORT
DOUBLE UNDERS
(SINGLES DIVIDE BY 4)

CrossFit Vengeance: MYRTLE BEACH SOUTH.

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YOUR REEBOK NANOS HAVE ARRIVED

Posted 09 Aug 2012 in WOD

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Well, this is very exciting!!! CrossFit Vengeance will be carrying the Reebok Nano 2.0 right here in the box!!! So you can come in, try them on, and walk out with them all in the same day. No guessing on the size, no waiting for a week and hoping that you got the right size, and no shipping cost.

We can order any of the regular colors that you’d like and have them shipped here for you, so you can still try them on and order the correct size.

So, pass it on to all your CF buddies. If you want the Nano 2.o or the Oly shoes and live close, come get them from us!

- Mojo

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FRIDAY 08-10-2012

Posted 09 Aug 2012 in WOD

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VOD

A.

3xME TOES 2 BAR

B.

3xME RING PULL UPS

C.

3XME HSPU

D.

FOR TIME

50 PUSH UPS

RUN 1600m

50- SIT UPS

CrossFit Vengeance.
South Myrtle Beach

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THURSDAY 08-09-2012

Posted 08 Aug 2012 in WOD

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HAVE YOUR FRIENDS,FAMILY, OR NEIGHBOR SEE THIS PIC AND THEN WAIT FOR THE EXCUSES TO COME ROLLING IN. JUST SAYING

VOD

A.

15 min to PUSH JERK 1RPM

;

B.

7min AMRAP

6-BACK SQUATS 115/75

6- PUSH PRESSES 115/75

NO RACKS

;

C.

7min AMRAP

6- WALL BALLS

6- SDHP 115/75

;

CROSSFIT VENGEANCE: MYRTLE BEACH SOUTH

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Copyright, CrossFit Vengeance Surfside Beach, SC 2011 to present. 843-251-7175

CROSSFIT VENGEANCE - MYRTLE BEACH SOUTH

CROSSFIT VENGEANCE SERVING MYRTLE BEACH, SC - SURFSIDE BEACH, SC - MURRELLS INLET, SC - NORTH MYRTLE BEACH, SC