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.

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

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

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

VOD
A.
6×10 DOUBLE UNDERS
IF SET IS BROKEN IT DOES NOT COUNT, REDO

B.
10×2 RING DIPS

C.
12 MIN AMRAP
6 ONE ARM KB SWINGS LEFT
6 ONE ARM KB SWINGS RIGHT
RUN 200m
6 BURPEES

CROSSFIT VENGEANCE: MYRTLE BEACH SOUTH

VOD
A.
3 POWER CLEANS OTM FOR 6mins

B.
3 HANG CLEANS OTM FOR 6mins

C.
TABATA PUSH UPS & SQUATS

L1 95/65
L2 115/75
L3 135/85
(OTM; ON THE MINUTE)
*SAME WEIGHT FOR BOTH WODS

CROSSFIT VENGEANCE: MYRTLE BEACH SOUTH.

VOD
A.
8×2 HSPU (REST 60 sec)

B.
8×2 BACK SQUAT
(not exceeding 85%)

C.
9 min AMRAP
3- BOX JUMPS (30/24)
6- CHIN UP (yes chin ups)
9- DB OH SQUAT (ONE DB)

CROSSFIT VENGEANCE: MYRTLE BEACH SOUTH

VOD @ THE BOX 0900hrs