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August 24th, 2016


CrossFit North Myrtle Beach – CrossFit

Weightlifting

Shoulder Press (1 EMOM for 10mins – increasing)

Metcon

Metcon (Time)

12-10-8-6-4-2 reps of:

– Shuttle sprints, (25m – from roll up door to street = 1)

– Ring dips or bench/box dips for scaled

– Alt KB snatches

L1: rings, 24/16kg

L2:bench/box, 16/8kg

L3:bench/box, 8kg or less

August 23rd, 2016


CrossFit North Myrtle Beach – CrossFit

Weightlifting

Deadlift (E2M for 10: 5 double overhand deadlift 70-75% )

Metcon

Metcon (4 Rounds for reps)

4 rounds:

:30 sit-ups

:30 rest

:30 KB swings

:30 rest

:30 T2B

:30 rest

:30 power cleans

:30 rest

L1: (32/24kg)(135/95#)

L2: (24/16kg)(95/65#)

L3: (16/8kg)(75/55#)

*Goal is to move consistently the WHOLE 30secs and not rest until the designated rest period*
Score total reps for each round.

August 22nd, 2016


CrossFit North Myrtle Beach – CrossFit

Weightlifting

Clean (1 EMOM for 20mins- increasing)

Metcon

CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#
Scaled:3:1 singles

August 19, 2016


CrossFit North Myrtle Beach – CrossFit

Weightlifting

Back Squat ( 1×10 @75%, 3×10@80%)

Evey 4mins for 16mins:

*Must be heavier than last week*

Metcon

L1: Metcon (Time)

3 rounds:

-400m run

-20 GHD situps

-10 bench press 135/95#

-2 rope climbs

L2: Metcon (Time)

3 rounds:

400m run

20 GHD situps

10 bench press 115/75

1 rope climbs

L3: Metcon (Time)

3 rounds:

400m run

20 Abmat situps

10 bench press 95/65

8 Alt grip pull ups

August 18, 2016

CrossFit North Myrtle Beach – CrossFit

Skill

Metcon (No Measure)

4 sets of:

10 hip extensions

10 hanging knee raises (NO KIP/SWING)

1:00 plank

1:00 Side plank (alt sides each round)

Metcon

L1: Metcon (Time)

Complete for time:

100 Cal Row or Run 1000m

75 Burpees

50 Box Jump, (24/20″)

25 DB Push Press, (40/25#)

10 Tire Flips, (HAP)

L2: Metcon (Time)

Complete for time:

65 Cal Row or Run 800m

45 Burpees

30 Box Jump, (24/20″)

20 DB Push Press, (35/20#)

5 Tire Flips, (HAP)

L3: Metcon (Time)

Complete for time:

50 Cal Row or Run 600m

40 Burpees

30 Box Jump, (20″)

20 DB Push Press, (35/20#)

5 Tire Flips, (HAP)

August 17, 2016


CrossFit North Myrtle Beach – CrossFit

Weightlifting

Shoulder Press (1×10@65%, 3×10@67.5%)

Complete one set every 4mins for 16mins

Metcon

Metcon (Time)

For time:

50 alt KB snatch (25 each arm)

200m run

50 push ups

200m run

50 1 arm kb rows (25 each arm)

200m run

L1: 24/16kg

L2: 16/8kg

L3: 8kg

August 16th, 2016

CrossFit North Myrtle Beach – CrossFit

Weightlifting

Deadlift (See comments)

Every 4mins for 16mins:

1×10@70%

3×10@75%

*Must be heavier than last week

Metcon

If you finish on a run then choose accordingly to complete prior to the 14min cap.

200m=15 reps

400m=30 reps

600m=45 reps

800m=60 reps

L1: Metcon (AMRAP – Reps)

14min AMRAP of:

– 60 Cal row or 800m run

– 45 T2B

– 30 Power Cleans, (135/95#)

L2: Metcon (AMRAP – Reps)

14min AMRAP of:

– 60 Cal Row or 800m Run

– 45 V-ups

– 30 Power Cleans, (95/65#)

L3: Metcon (AMRAP – Reps)

14min AMRAP of:

– 60 Cal Row or 800m Run

– 45 Abmat Sit ups

– 30 Power Cleans, (75/55#)

August 15, 2016


CrossFit North Myrtle Beach – CrossFit

Weightlifting

Snatch (Every :30s for 15mins)

1 snatch (not power)

Sets 1-10 @70%

Sets 11-20 @75%

Sets 21-30 @ 80%

Metcon

Metcon (Time)

30-20-10 reps of:

– Pull ups

– Wall Balls

L1: Pull ups, 20/14#

L2: Jumping Pull ups, 14/10#

L3: Jumping Pull ups, 10#

August 12th, 2016


CrossFit North Myrtle Beach – CrossFit

Skill

Rope Climb (10-15mins of practice)

Double-Unders (practice inbetween rope climbs)

Metcon

Metcon (AMRAP – Reps)

3 minute AMRAP:

10 wall balls

10 abmat sit-ups

Rest 1 minute

3 minute AMRAP:

10 T2B

10 russian KB swings

Rest 1 minute:

6 minute AMRAP:

10 wallballs

10 abmat sit-ups

10 T2B

10 russian KB swings

L1: 32/24kg

L2:24/16kg

L3:16/8kg, Knee Raises

August 11th, 2016


CrossFit North Myrtle Beach – CrossFit

Weightlifting

Deadlift (See Comments..)

Every 2mins for 18mins:

*Set 1 – 3 reps @ 55-60%

*Set 2 – 2 reps @ 65-70%

*Set 3 – 1 rep @ 75-80%

*Set 4 – 1 rep @ 80-85%

*Set 5 – 1 rep @ 85-90%

*Set 6 – 1 rep @ 90-95%

*Set 7 – 1 rep @ 95+%

*Set 8 – 1 rep @ 101-105%

*Set 9 – 1 rep @ 101-105%

Metcon

Metcon (Time)

3 rounds of:

100m sprint

8 ring dips

3 rounds of:

100m sprint

8 box jumps

3 rounds of:

100m sprint

8 S2O

L1: 155/95

L2: 115/65

L3: 95/55