WOD

WOD
A.
POWER SNATCH
5, 3, 3, 2, 1

B.
8 MIN AMRAP
135/95 lb. Power Clean x 5 reps
Hand-Release Push-Ups x 10 reps

C.
MAX REPS IN 2min
CRICKETS

CROSSFIT VENGEANCE: MYRTLE BEACH SOUTH
EMPIRICAL FITNESS

WOD

A.
Five sets of:
Back Squat x 2-4 reps

B.
Four rounds for time of:
OH Walking Lunge x 20 steps (45/25)
Toes to Bar x 15 reps

C.

MAX REPS IN 2 MINS:

SEATED DB PRESS

CROSSFIT VENGEANCE: MYRTLE BEACH SOUTH

WOD:

A:

1 RPM FLOOR PRESS

B:

“ANNIE” x2

50,40,30,20,10 DU & SIT-UPS

7 min TO COMPLETE AMRAP

REST 3 MINS

7 min TO COMPLETE AMRAP

NO 6PM WOD TONIGHT. 

5pm TONIGHT

CROSSFIT NIGHT AT BLACK DOG RUNNING @ US 501 and 17 Bus (SPORTS CORNER)

QUICK WOD WITH THE TOP MALE & FEMALE WINNERS GETTING A FREE PAIR OF INOV8′s .

 GREAT DISCOUNTS ON INOV8 SHOES FROM THE COMPANY REP and MEET OTHER CF ATHLETES FROM SURROUNDING BOXES.

WOD:

A:

DEADLIFT MAX

B:
Every 5 mins, for a total of six sets, complete:
Goblet Squats x 15 reps
400 Meter Run

CrossFit Vengeance: Myrtle Beach South

ONLY WOD OF THE DAY 0900hrs

MURPH

**You can also complete a half Murph

WOD AT THE BOX 0900hrs

WOD

A.
For time:
Row 1000 Meters
immediately followed by . . .
Three sets of:
95/65 lb Push Press x 10 Reps
Box Jumps x 15 reps
Run 800 Meters

WOD:

A.
Four sets of:
Pistols x 6-8 reps each leg
Single-Arm Row x 10-12 reps each arm

B.
Four sets for times of:
Burpees x 10 reps
50/35 Kettlebell Swings x 15 reps
Double-Unders x 30 reps (100)
Rest 90 seconds

CrossFit Vengeance: Myrtle Beach South