***Spring Special:*** Free trial week of CrossFit or Bootcamp classes for local residents contact us to get started!
Free Crossfit Class

 Join Us At Crossfit North Myrtle Beach

April 1, 2015

IMG_20150330_171716205

Skill

Metcon (Weight)

3 Rounds of:
– 8 KB Snatches (L)
– 25′ one arm KB OH walking lunges (L)
– 8 KB Snatches (R)
– 25′ one arm KB OH walking lunges (R)

*Heavy as possible

Weightlifting

Metcon (Weight)

EMOM for 10mins:
– 3 Power Snatches

*Heavy as possible

Metcon

Metcon (AMRAP – Reps)

8min AMRAP of:
– 8 hang clean
– 8 S2OH
– 8 T2B

RX: 115/75#
RX+: 155/95#

March 30, 2015

April fitness challenge flyer1

 

Skill

A1: Dips (3×15 – ring dips preferred)

A2: Hollow Rocks (3×15)

Weightlifting

Back Squat (3×10 @ 65%)

Metcon

Metcon (Time)

For time:
– 400m Sprint
– 1 min plank hold
– 200m Sprint
– 1:30 plank hold
– 100m Sprint
– 2:00 Plank hold
– 50m Sprint

March 27, 2015

Main – CrossFit

Metcon

CrossFit Games Open 15.5 (Time)

For Time:

27 Calorie Row

27 Thrusters, 95# / 65#

21 Calorie Row

21 Thrusters, 95# / 65#

15 Calorie Row

15 Thrusters, 95# / 65#

9 Calorie Row

9 Thrusters, 95# / 65#

CrossFit Games Open 15.5 Scaled (Time)

For Time:

27 Calorie Row

27 Thrusters, 65# / 45#

21 Calorie Row

21 Thrusters, 65# / 45#

15 Calorie Row

15 Thrusters, 65# / 45#

9 Calorie Row

9 Thrusters, 65# / 45#

March 26, 2015

Darrin_Joel_cutout

 

Skill

A1: Sit-ups (3×15)

A2: Drop Snatch (3×5 – Barbell only)

With the bar on your back and a snatch grip, no dip and drive, just drop immediately down into the overhead squat position as fast as possible. Hold for 2 secs and stand. Repeat. Work on speed.

Weightlifting

Performance

Snatch (2@65%, 2@70%, 3×2@75% )

Fitness

Power Snatch (5×3 increase each set)

Metcon

Metcon (AMRAP – Reps)

Complete the following for total reps:
5min AMRAP of:
– 10 Power snatch
– 10 T2B

rest 3mins

5min AMRAP of:
– 10 Clean & Jerk
– 10 Pull Up’s

Rx: 115/75#
Rx+: 135/95#

March 25, 2015

IMG951003

 

Skill

A1: Double-Unders (3×50)

A2: Hanging L-sit holds (3x:30secs (Accumulate 30 seconds))

Weightlifting

Romanian Deadlift (5×5@50% of 1RM DL)

Metcon

Metcon (Time)

3 Rounds For Time of:
– 200m Run
– 15 FR Walking Lunges@50% of 1RM FS
– 10 OTB Burpees

March 24, 2015

Coach Joel

 

Skill

5-4-3-2-1 of:
– 50′ Shuttle Sprints

* 90 sec rest between each set

Weightlifting

Shoulder Press (5@40%, 5@50%, 3×5@60%)

Metcon

“Tabata”
– Wallball, (20/14#)
– KB Snatches, (24/16kg)

* Complete 8 rounds of each/16 total of :20 sec of wallballs, :10 second rest, :20 sec KB snatches. Score is your total # of reps overall.

March 23, 2015

10801600_477115732426241_8828710994392269225_n

 

Warm-up

Metcon (No Measure)

Follow for 9 mins:
– Min 1: 10 T2B
– Min 2: 10 Push ups
– Min 3: 10 Strict Pull – ups

Weightlifting

Paused Front Squat (5×3 – 3 sec pause (work to a heavy set))

Metcon

Metcon (Time)

For Time:
– 500m Row
– 20 Air Squats
– 400m Run
– 30 Air Squats
– 250m Row
– 40 Air Squats
– 200m Run

March 20, 2015

open 15.4

 

Skill

Metcon (No Measure)

10mins to work on the following:
– Cleans
– HSPU’s/HS holds

*stay light, low reps – use this to prep for the WOD

Metcon

A: CrossFit Games Open 15.4 (AMRAP – Reps)

8 minutes of:

-3 handstand push-ups

– 3 cleans

– 6 handstand push-ups

– 3 cleans

– 9 handstand push-ups

– 3 cleans

– 12 handstand push-ups

– 6 cleans

– 15 handstand push-ups

– 6 cleans

– 18 handstand push-ups

– 6 cleans

– 21 handstand push-ups

– 9 cleans

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

185lb/125lb

B: CrossFit Games Open 15.4 Scaled (AMRAP – Reps)

8 minutes of:
– 10 push presses
– 10 cleans

Men push press 95 lb. and clean 115 lb.

Women push press 65 lb. and clean 75 lb.

March 19, 2015

carlesimo

 

Skill

Metcon (No Measure)

Tabata
– Partner Medball toss sit ups, interlock legs
– Push ups

* :20 secs on/ :10 secs rest, then alternate to push ups. 8 rounds of each movemenrt for a total of 16 rounds.

Weightlifting

Performance

Snatch + Snatch Balance (5×1 – work to a heavy set)

Fitness

1 Power Snatch + 2 OHS (5×1 – work to a heavy set)

Metcon

Metcon (Time)

15-12-9-6-3 reps of:
-Deadlifts, (225/155#)
-Burpee Box Jumps, (24/20″)
or Box step ups