WOD

SCHEDULE REMINDER: CF VENGEANCE WILL BE CLOSED MONDAY FOR MEMORIAL DAY. CFMB HAS INVITED US TO PARTICIPATE IN A MURPH FUNDRAISER FOR THE WOUNDED WARRIOR FOUNDATION. EVENT IS MONDAY @8:30am.

A.
5 Sets
Front Squat x 3 reps @ 20X1
Rest 20 seconds
Unbroken Double Unders (20)
Rest 3-4 minutes
*Until you get 20 unbroken DU

B.
Complete rounds of 15, 12 and 9 reps for time of:
135/95 lb. Hang Squat Cleans
Burpees

CrossFit Vengeance: Myrtle Beach SC

A.
Work up to a Heavy Sumo Deadlift.

B.
5 minutes of:
24/20″ Box Jumps x 10 reps
Push-Ups x 15 reps
Rest 2 minutes

5 minutes of:
Wall Ball Shots x 10 reps
Kettlebell Swings (Russian) x 15 reps
Rest 2 minutes

5 minutes of:
Pull-Ups x 10 reps
Burpees x 10 reps

Don’t be afraid of doing a similar Wod in the same week. Your outcome will be VERY different with the above combo. Gear 2 work!

CrossFit Vengeance: Myrtle Beach SC

Is this the picture you would draw for fun? Live well my friends!

A.
Four Sets
Back Squat x 2-4 reps @ 30X1
Rest 90 seconds
Single-Arm Trap 3 Raises x 10-12 reps
Rest 90 seconds

B.
For time:
Row 1000 Meters
Or
Aerodyne Max Cals in 10mins

CrossFit Vengeance: Myrtle Beach SC

A.
Take 10-15 minutes to practice and/or build to a heavy Hang Squat Clean x 2

B.
4 Rounds for time:
Overhead Squat x 10 reps
Pull-Ups x 10 reps
500 Meter Run
****Rest 2 mins after Rd 2

CrossFit Vengeance: Myrtle Beach SC

A.
Three sets for max reps of:
60 seconds of Wall Ball Shots (20/14lbs.)
60 seconds of Rest
60 seconds of Power Cleans (135/95 lbs.) or Kettlebell Swings
60 seconds of Rest
60 seconds of Box Jumps (24″/20″)
60 seconds of Rest
60 seconds of Shoulder to Overhead (95/65 lbs.)
60 seconds of Rest
60 seconds of Burpees
120 seconds of Rest

B.
Eight sets of:
20 seconds of Hollow Rocks
10 seconds of Rest

Crossfit Vengeance: Myrtle Beach SC

A.
5 Sets
Deadlift x 3-5 reps
Rest 20 seconds
Push-Ups x 10
Rest 2 minutes

B.
For time:
Row 750 Meters
50 Kettlebell Swings (70/50)
Run 500 Meters

CrossFit Vengeance: Myrtle Beach SC

CFV is proud to have Coach Eric DiLorenzo aka Dilo on board the training staff at Vengeance. Dilo has completed his internship and shown the ability to coach, perform, and excel in business support. He endurance background is a big plus to CFV and an added tool to our programming and guidance for athletes. Future plans include the development of a CFV Endurance Team to compete in various events ranging from 5k, 10ks, Sprint Tri, and Marathons. Coach Dilo himself has set new PR’s in endurance events training primarily with CrossFit.

Recently he completed a 223 mile bike ride with Law Enforcement United which honors and brings awareness to officers killed in the line of duty. Eric rode in honor of his friend who was killed in 2002, Officer Joe McGarry with MBPD
May 1st started at FLETC in Brunswick Ga to Savannah to Hardeville SC (96 miles)
May 2nd Hardeeville to Manning SC (123 miles)
May 3rd Manning to Myrtle Beach (104 miles)

Please congratulate Coach Dilo and welcome him to our staff.

A.
4 Sets. NFT
Single-Arm Press x 6 reps each arm
Rest 30 seconds
L-Sit Tuck to Extension x 6
Rest 30 seconds

B.
Rounds of 15, 12 and 9 reps of:
185/125 lb Power Clean
Handstand Push-Up

CrossFit Vengeance: Myrtle Beach SC