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September 1st, 2015


CrossFit North Myrtle Beach – CrossFit

Skill

Metcon (No Measure)

Group stretching for 10 Mins

Weightlifting

Front Squat (2×10, 2×5, 4×2 work to a heavy set of 2)

Metcon

Metcon (Time)

5 Rds

3 Power Cleans (155/95)

2 Hang Cleans

1 Push-press

Aug 31st, 2015


CrossFit North Myrtle Beach – CrossFit

Weightlifting

Metcon (Weight)

EMOTM for 12 Mins

5 Bench Presses (BW)

2 Pull-ups

Metcon

Metcon (Time)

Run 1 Mile

Rest 3 Mins

3Rds for time:

15 DL (185/135)

15 Burpees OTB

Rest 3 Mins

40 Calorie Row

(25 Min Cap)

Aug 28th, 2015

CrossFit North Myrtle Beach – CrossFit

Skill

Metcon (No Measure)

30secs/ 30 secs off for 10 Mins

Plank

Side Plank

Weightlifting

1 Snatch Balance + 2 OHS (5×1 Increase as needed)

Metcon

Metcon (Weight)

EMOTM for 15 mins

5 Burpees

10 Hang Power Cleans (95/65)

Aug 27th, 2015

CrossFit North Myrtle Beach – CrossFit

Skill

1000m Row (Time)

Max Effort 1000m Row

Weightlifting

Clean and Jerk (6×1 )

Increase weight with each successful lift.

Metcon

Metcon (Time)

For time:

– 20 Clean and Jerks, (95/65#)

– 5 Bar hops, (over + back = 1 rep)

– 15 Clean and Jerks, (135/95#)

– 10 Bar hops

– 10 Clean and Jerks, (165/115#)

– 15 Bar Hops

– 5 Clean and Jerks, (185/125#)

– 20 Bar hops

Aug 26th, 2015


CrossFit North Myrtle Beach – CrossFit

Skill

Metcon (No Measure)

Tabata

Flutter Kicks

Weightlifting

Shoulder Press (5×5 @ 75% 1RM)

Metcon

Metcon (Time)

For Time:

50 Thrusters (135/95) (45#Masters)

40 Sit-ups

30 OH walking Lunges (20/14)

20 OTB Burpees

August 25th, 2015


CrossFit North Myrtle Beach – CrossFit

Skill

A,B,C are 3 different stations. 3 rounds of 1 min at each station. After each minute then rotate to the next for a total of 9 mins of skill work.

A: Rope Climb (3x1min – ME Ascends)

B: Hollow Rocks (3x1min – ME Hold)

C: Toes-To-Bar (3x1min – ME reps)

Weightlifting

Deadlift (6×3 – increase to a max 3)

Metcon

Metcon (AMRAP – Reps)

8 Min AMRAP

50 Wallballs (20/14)

30 Snatches (95/65)

Remaining time: As many Pull-ups

Aug 24th, 2015


CrossFit North Myrtle Beach – CrossFit

Skill

Metcon (No Measure)

HPCs with light weight

10 Mins of work

Weightlifting

Front Squat (5×2 HAP)

Metcon

Metcon (Time)

For Time:

3-6-9-12

Power Clean (155/105)

Burpee jumping onto a 45lb plate

August 22, 2015


CrossFit North Myrtle Beach – CrossFit

Metcon (Time)

In Teams of 2 complete for time:

– 1600m Row

– 40 push ups

– 800m Run

– 60 pull ups

– 400m Row

– 80 jumping lunges

– 200m Run

– 100 Air squats

August 21, 2015


CrossFit North Myrtle Beach – CrossFit

Skill

Turkish Get Up (10mins – work to a max weight per arm)

Weightlifting

Back Squat (3×5@85% 1RM BS)

Metcon

Metcon (Time)

20-15-10-5-10-15-20 reps of:

– KB Swings, (24/16kg)

– Wallballs, (20/14#)

RX+: 32/24kg

Aug 20th, 2015


CrossFit North Myrtle Beach – CrossFit

Skill

Metcon (5 Rounds for time)

5 Rds of Max effort HS Holds

Weightlifting

Bench Press (4×10)

Bent Over Row (4×10)

Metcon

Metcon (Time)

3 Rds

30 Walking Lunges

30 Push-ups

30 Abmat Sit-ups

30 DUs