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

 Join Us At Crossfit North Myrtle Beach

May 6, 2016


CrossFit North Myrtle Beach – CrossFit

Skill

Pull-ups (5xME)

Use 5mins to practice pull ups, negatives or kipping

Weightlifting

Push Jerk (6×2-Increasing)

Metcon

L1: Metcon (AMRAP – Reps)

AMRAP 12 Minutes:

– 30 Cal Row or 400m Run

– 21 KB Swings 32/24kg

L2: Metcon (AMRAP – Reps)

AMRAP 12 Minutes:

– 30 Cal Row or 400m Run

– 21 KB Swings 24/16kg

L3: Metcon (AMRAP – Reps)

AMRAP 12 Minutes:

– 20 Cal Row or 400m Run

– 21 KB Swings 16/8kg

May 5, 2016


CrossFit North Myrtle Beach – CrossFit

Skill

Metcon (Time)

2 sets of:

-30 Hollow rocks

-50 Russian Twist

Weightlifting

Deadlift (5×3)

Sets 1-4 between 65 – 80%. Set 5 at 85%

Metcon

L1: Metcon (Time)

4 Rounds For Time:

– 7 Power Cleans 185/125lbs

– 14 Burpee over bar

– 21 Wallballs 20/14lbs

L2: Metcon (Time)

4 Rounds For Time:

– 7 Power Cleans 135/95lbs

– 14 Burpee over bar

– 21 Wallballs 20/14lbs

L3: Metcon (Time)

4 Rounds For Time:

– 7 Power Cleans 95/65lbs

– 14 Burpee over bar

– 21 Wallballs 14/10lbs

May 4th, 2016


CrossFit North Myrtle Beach – CrossFit

Weightlifting

Back Squat ( 5×3 @70-80% of 1RM)

Metcon

L1: Metcon (Time)

For time:

– 21 Squat Cleans 135/95

– 15 Thrusters

– 9 Clean & Jerks

L2: Metcon (Time)

For time:

– 21 Squat Cleans 95/65

– 15 Thrusters

– 9 Clean & Jerks

L3: Metcon (Time)

For time:

– 21 Squat Cleans 75/55

– 15 Thrusters

– 9 Clean & Jerks

May 2, 2016


CrossFit North Myrtle Beach – CrossFit

Weightlifting

Push Press (Find a 3RM, then 3×3@85-90% of 3RM)

Metcon

L1: Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Minutes:

-200m Farmers Carry, (24/16kg)

-20 Box Jump Overs, (24/20″)

-20 Front Squat, (135/95#)

-20 Push Ups

L2: Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Minutes:

-200m Farmers Carry, (16/8kg)

-20 Box Jump Overs, (20″)

-20 Front Squat, (95/65#)

-20 Push Ups

L3: Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Minutes:

-200m Farmers Carry, (8kg or less)

-20 Box step Overs, (20″)

-20 Goblet Squat

-20 Box Push Ups

April 29, 2016


CrossFit North Myrtle Beach – CrossFit

Weightlifting

Clean (6×2 – Increase to around 90%)

Metcon

L1: Metcon (Time)

4 Rounds For Time:

– 30/25 Cal Row

– 20 Sit Ups

– 10 Hang Squat Snatch, (115/75lbs)

L2: Metcon (Time)

4 Rounds For Time:

– 25/20 Cal Row

– 20 Sit Ups

– 10 Hang Squat Snatch, (95/55lbs)

Metcon (Time)

4 Rounds For Time:

– 20/15 Cal Row

– 20 Sit Ups

– 10 Hang Squat Snatch, (75/45lbs)

April 28, 2016

Screenshot_2015-10-07-15-19-33
Weightlifting

Deadlift (4×4 – increasing to 80%)

The first three sets are warm-up sets between 60 and 75%. Last set of 4@80%

Metcon
Level 1-

For Time:
40-30-20
– Push Press 95/65lbs
– Box Jumps 24/20″
– Pull-Ups

Level 2-

For Time:
40-30-20
– Push Press 75/55lbs
– Box Jumps 24/20″
– Pull-Ups

Level 3-

For Time:
30-20-10
– Push Press 65/45lbs
– Box Jumps 20″
– Ring Rows

April 27, 2016

IMG_20160111_081758244
Skill

3 Rounds for quality:

Min 1: 6-8 T2B or V-ups
Min 2: 2 Wall Walks

Weightlifting

Back Squat (4×4@70-80% of 1RM)

Metcon

7 Rounds of:
-7 Thrusters
-7 Burpees

L1-95/65#
L2-75/55#
L3-65/45# or less

April 25, 2016

10343521_418290744975407_858910968377844718_n
Weightlifting

Split Jerk (5×3 – Increasing)

Metcon
 “Big Baseline”

For Time:
– 600m Run
– 40 Front Squats
– 30 Toes to Bar

– 20 Push Jerk
– 10 Bar MU’s

L1- (135/95#)
L2- (95/65#)(V-ups & Strict Pull Ups)
L3- (75/55#)(V-ups & Ring Rows)

April 22, 2016

Hunter and Sam celebrating Hunter just making a 265# clean PR!
Weightlifting

A: Deadlift (Find a 3RM)

B: Deadlift (5×3@90% of part A)

Metcon
Level 1-

10min AMRAP of:
6 Power Snatches 135/95#
9 Ring Dips
12 TTB

Level 2-

10min AMRAP of:
6 Power Snatches 95/65#
7 Ring Dips
8 TTB

Level 3-

10min AMRAP of:
6 Power Snatches 75/55#
9 Box Dips
12 V-ups

April 21, 2016

10801600_477115732426241_8828710994392269225_n
Weightlifting

A: Shoulder Press (Find a 5RM)

B: Shoulder Press (3 EMOM for 5mins @ 80% of part A)

Metcon

4 Rounds for total reps of:
1min ME- Wallballs
*Rest :30sec
1min ME- Hang pwr Cleans
*Rest :30sec

L1- (20/155#)(14/95#)
L2-(14/95#)(10/65#)
L3-(14/75#)(10/45#)