New Members: 2 Months Unlimited Classes + 3 One-on-One On-Ramp sessions
Free Crossfit Class

 Join Us At Crossfit North Myrtle Beach

Feb 5, 2016

CrossFit North Myrtle Beach – CrossFit

Warm-up

Group

Metcon

L1: CrossFit Games Open 15.3 (AMRAP – Reps)

14-Minute AMRAP of:

7 Muscle-ups

50 Wall-Ball Shots, 20# / 14#

100 Double-Unders

L2: CrossFit Games Open 15.3 Scaled (AMRAP – Reps)

14-Minute AMRAP:

50 Wall-Ball Shots, 20# / 10#

200 Single-Unders

*9 Foot Target*

Cool Down

Feb 4, 2016


CrossFit North Myrtle Beach – CrossFit

Warm-up

Group

Weightlifting

A: Snatch (2@50%, 3@60%, 3@70%, 2×3@75%, 2×2@80%)

% based off 1RM snatch

B1: Push Press (5RM, then 4×5@90% of 5RM)

Metcon

L1: Metcon (Time)

4 Rounds of:

– 15 DB/KB Thrusters, (24/16kg)

– 20 Walking Lunges

– 15 Burpees

L2: Metcon (Time)

4 Rounds of:

– 15 DB/KB Thrusters, (16/8kg)

– 20 Walking Lunges

– 10 Burpees

L3: Metcon (Time)

4 Rounds of:

– 15 DB/KB Thrusters, (>16/8kg)

– 10 Walking Lunges

– 5 Burpees

Cool Down

Feb 2, 2016


CrossFit North Myrtle Beach – CrossFit

Warm-up

Group

Weightlifting

A: Snatch deadlift (2×3@80%, 2×3@85%)

% based off 1RM snatch

B: Shoulder Press (5RM, then 4×5@90% of 5RM)

Metcon

L1: Metcon (Time)

6 Rounds of:

– 10 Box Jumps, (24/20″)

– 10 GHD sit-ups

– 5 Muscle Ups

L2: Metcon (Time)

6 Rounds of:

– 10 Box Jumps, (24/20″)

– 10 GHD sit-ups

– 10 Ring Dips

L3: Metcon (Time)

6 Rounds of:

– 10 Box Jumps, (24/20″)

– 10 sit-ups

– 10 Box Dips

Cool Down

Feb 1, 2016


CrossFit North Myrtle Beach – CrossFit

Warm-up

Group

Weightlifting

A: Hang Power Snatch (3@50%, 3@60%, 3@65%, 2×2@70%)

% based off max power snatch, from just above knees

B: Barbell Walking Lunge (5×5 steps – HAP (same weight for all sets))

Metcon

L1: Metcon (Time)

10 Rounds for time:

– 6 Pull ups

– 6 Push ups

– 6 Pistols

L2&L3: Metcon (Time)

10 Rounds for time:

– 6 Ring rows

– 6 Push ups

– 12 Jumping Lunges

Cool Down

Jan 22, 2016


CrossFit North Myrtle Beach – CrossFit

Warm-up

Group warm up

Metcon

CrossFit Open Prep: 15.1

CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#

CrossFit Games Open 15.1A (Weight)

6-Minutes to Establish:

1-RM Clean and Jerk

CrossFit Games Open 15.1 Scaled (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Hanging Knee Raises

10 Deadlifts, 85# / 55#

5 Ground to Overhead, 85# / 55#

CrossFit Games Open 15.1 Masters (AMRAP – Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 85# / 55#

5 Snatches, 85# / 55#
Masters men and women 55-59, and 60+

CrossFit Games Open 15.1 Masters Scaled (AMRAP – Reps)

9-Minute AMRAP of:

15 Sit-ups

10 Deadlifts, 65# / 45#

5 Snatches, 65# / 45#

*ground to overhead allowed
Scaled Masters men and women 55-59, and 60+

Jan, 21 2016


CrossFit North Myrtle Beach – CrossFit

Warm-up

Group Warm Up

Weightlifting

All Levels

Back Squat (4×7@75% of 1RM)

Metcon

L1: Metcon (Time)

Level 1-

9-6-3 reps of:

– Power Clean, (205/105#)

75-50-25 reps of:

– Double Unders

L2: Metcon (Time)

Level 2-

9-6-3 reps of:

-Power Clean, (135/75#)

35-25-15 reps of:

-Double Unders

L3: Metcon (Time)

Level 3-

9-6-3 reps of:

-Power Clean, (95/65#)

100-75-50 reps of:

-Single Unders

Cool Down

Jan 20, 2016

IMG_20160111_081758244
Warm-up

Group Warm-up

Weightlifting

Deadlift (5@75%, 3@85%, ME@95%)

*All levels

Metcon

Level 1 –
6min AMRAP of:
3 MU’s
6 T2B
9 OH Lunge steps, (45/35# plate)

Level 2-
6min AMRAP of:
6 Ring Dips
6 T2B
9 OH Lunge Steps, (45/35# plate)

Level 3-
6min AMRAP of:
10 Box Dips
10 V-ups
9 OH Lunge Steps, (35/25# plate)

Cool Down

Jan 19, 2016

IMG_20160112_101219157
Warm-up

Group Warm up

Weightlifting

Split Jerk (6×2 – 60%,65%,70%,75%,80%,85%)

Levels 1&2, Level 3 stay lighter and perfect the movement. Use racks or blocks.

Metcon

**20 Minute Time Cap for all levels

Level 1 –
For Time:
100 Burpees
1600m Run

Level 2 –
For Time:
60 Burpees
1600m Run

Level 3-
3 Rounds of:
15 Burpees
400m Run

Cool Down