WOD

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

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

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

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