BLOG

Thursday 11 July

By Josh | In Today's Workout | on July 10, 2013

 

beach_wod

Thanks to everyone who came out to the Beach WOD and 22 North Fundraiser yesterday!

CrossFit

6 x 100m Sprints
rest 90 seconds between each

Then:
AMRAP 10min
9 KB Swing (24/16)
12 Hand Release Push-ups
15 Box Jump (24/20)

Wilmington Weightlifting Club

Clean from blocks just below knee: 70% x 2 x 6
Clean pull – 90% (of clean) x 4 x 2; 100% x 4 x 2; 110% x 4 x 1
Snatch balance: work up to a heavy single
Then:  80% of that x 2 x 2
5 rounds:
5 clean grip high pulls
5 power cleans
5 push press

4 Comments to "Thursday 11 July"

  • josh says:

    July 10, 2013 at 10:00 pm -

    Big thank’s Casey, Katie and the staff at 22 North for hosting the Fundraiser Dinner. Thank you to the Crossfit Family for their Beach WOD and Fundraiser Dinner support too!!

  • t. says:

    July 10, 2013 at 10:22 pm -

    Look at all those ladies with abs… must be a CrossFit bunch.

    Thanks to 22N and everyone who’s supporting the team.

  • Meagan says:

    July 11, 2013 at 6:54 am -

    Awesome job 5:45 AM class! Man that is EARLY!!! haha

    Fun times last night! Thanks Casey and 22! You guys rock!

  • Mere says:

    July 11, 2013 at 9:45 am -

    So much fun at the beach and at 22 North. Loved seeing some of you guys in your normal “street” clothes! :)

COPYRIGHT ©CROSSFIT WILMINGTON. ALL RIGHTS RESERVED.
FIRST IN WILMINGTON - FIRST IN RESULTS