cody'S ARCHIVE

  • Pics From The Week 12/21/2014

    By cody | In Today's Workout | on December 20, 2014
  • 12/20/2014

    By cody | In Today's Workout | on December 19, 2014

    New member Laura K. performing a clean and jerk during last Saturday’s Partner WOD.   CrossFit Partner WOD: 50 Wallballs 20/14 400m Buddy Carry 50 Thrusters 95/65 Run 800m 50 Pull-ups 400m Buddy Carry 50 Thrusters CFW Supplemental Run 35min @75%   Wilmington Weightlifting Club Team Training 10:00am

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  • 12/19/2014

    By cody | In Today's Workout | on December 18, 2014

    CrossFit Push Press – 4r x 5s then: For Time: 80′ Prowler Low Push +180/+120 60 KB Swings 24/16 40 Pull-ups 20 Push Press 115/85 5 Rope Climbs 15′   Wilmington Weightlifting Club All Snatch: 60% x 3; 65% x 3; 70% x 3; 75% x 3; 80% x 2 x 2; 85% x 1 […]

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  • 12/18/2014

    By cody | In Today's Workout | on December 17, 2014

    Jennifer A., visiting from CrossFit Invoke, performing kettlebell swings in Tuesday’s metcon.   CrossFit Deadlift – 3r x 5s @ 80-85% then: Open WOD 13.4 AMRAP 7min Ascending Ladder 3-6-9-12-and so on…. Clean & Jerk 135/95 TTB CFW Supplemental Row 1k x 3 rest 3min b/w attempts   Wilmington Weightlifting Club All Clean and Jerk: […]

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  • Valentines Day Massacre

    By cody | In Events | on December 17, 2014

    2 person Coed Team Rx 2 person Coed Tm Scaled Individual male/female RX $250 Cash Prize for 1st place Rx Individual 3 Workouts + Final REGISTER HERE WOD 1 (two part WOD) a.) Snatch ladder – 1 snatch EMOM ascending by 10lbs – Start weights: Male RX 155lbs, Female Rx 95lbs, Tm Rx – (135,85), […]

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  • 12/17/2014

    By cody | In Today's Workout | on December 16, 2014

    CFW Instructor Stephanie leading last Saturday’s Monsters In Training class.   Kickboxing WOD 6pm Mobility Class 9am 6pm Open Gym 7-10am 5-8pm

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  • 12/16/2014

    By cody | In Today's Workout | on December 15, 2014

      CrossFit 5 rounds of: Bench Press 4r x 5s Weighted Chin-Up 6r rest 2:30 b/w then: For time: 30 HSPU 40 KB Swings 24/16 50 Pull-ups 60 Sledgehammer Swings 12/8   Wilmington Weightlifting Club a

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  • 12/15/2014

    By cody | In Today's Workout | on December 14, 2014

      CrossFit Front Squat 5r x 5s then: For time: 70 Wallballs 20/14 40 Knees To Elbow 20 Thruster 155/105 CFW Supplemental Run 100m x 9 rest 50 sec b/w    

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  • 12/14/2014 Pics From The Week

    By cody | In Today's Workout | on December 13, 2014
  • 12/13/2014

    By cody | In Today's Workout | on December 12, 2014

      CrossFit Partner WOD: 40 (1 Power Clean + 2 Jerks 115/85) 350m Front Rack Carry 115/85 1 mile Run 30 (1 Clean + 1 Front Squat + 1 Thruster) 350m Back Rack Carry **Dropping of the barbell on the carry will result in 20 burpee penalty for each partner. Wilmington Weightlifting Club Team Training 10:00am

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  • 12/12/2014

    By cody | In Today's Workout | on December 11, 2014

      CrossFit Push Press – 5r x 5s then: For Time: 80′ Prowler Rope Pull +90/+50 3 rds of: 7 Hang Power Cleans (135,195) 10 CTB 400m KB Farmer Carry 24/16 Cash-Out Wilmington Weightlifting Club All Work up to the heaviest load you can handle for: 2 Hang Snatch 2 Snatch 2 Snatch Push Press […]

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  • 12/11/2014

    By cody | In Today's Workout | on December 10, 2014

      CrossFit Deadlift – Work up to a heavy triple then: 3 rounds of: 9 Front Squat 165/105 12 Toes To Bar 15 Burpee onto 45lb plate CFW Supplemental Run 1.5 miles for time Wilmington Weightlifting Club All Clean and Jerk: Heavy Single then…(75% x 1 + 1, 80% x 1 + 1, 85% x […]

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  • Valentines Day Massacre Competition At CFW

    By cody | In Today's Workout | on December 9, 2014

      Competition in Wilmington! February 14th 2 person Coed Team Rx 2 person Coed Tm Scaled Individual male/female RX $250 Cash Prize for 1st place Rx Individual 3 Workouts + Final Workout 1 will be announced Wednesday! REGISTER HERE   Mobility Class 9am 6pm Open Gym 7-10am 5-8pm

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  • 12/9/2014

    By cody | In Today's Workout | on December 8, 2014

    CrossFit 5 rounds of: Bench Press 5r Weighted Chin-Up 7r rest 2:30min b/w then: AMRAP 8min: 3 Rope Climb 15′ Buy-In, then… 5 Shoulder To Overhead 135/95 7 Burpee Over Bar 9 HSPU   Wilmington Weightlifting Club All Power Snatch from Blocks: 70% x 4 x 5 Power Clean from Blocks: 70% x 4 x 5 Power Jerk: […]

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  • 12/8/2014

    By cody | In Today's Workout | on December 7, 2014

    Today we will be starting a new 12-week strength cycle.  CrossFit Front Squat – Work to a Heavy Triple, then use 85% of heavy triple for 5-6r x 5s then: 4 rounds of: 4 Power Clean 185/115 7 Box Jumps 30/24 10 Toes To Bar CFW Supplemental Run 100m x 8 rest 1min b/w Wilmington Weightlifting Club […]

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  • Sandstorm 2014 Recap

    By cody | In Today's Workout | on December 7, 2014

    Sandstorm 2014 was a huge success! A big thank you to the Legacy Series, volunteers,and sponsors for putting on a great event. We are very proud of all the CFW members that competed in their first competitions as well as our experienced competitors. The competition was tight and in the end, team CFW pulled it out […]

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  • 12/4/2014

    By cody | In Today's Workout | on December 3, 2014

    CrossFit ***Complete the following chipper, repeating each previous movement every time you start the next. 1 200m Sprint 2 Strict Chin-Up 3 Push Press 115/85 4 Burpee Box Jumps 24/20 5 KB Swing 24/16 6 Front Squat 115/85 7 Overhead Walking Lunges 45/25 8 Wallball 20/14 9 Toes To Bar 10 Clean To Thruster 115/85  The workout will go as followed: 1 – 200m Run 2 […]

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  • Sandstorm Volunteers 12/3/2014

    By cody | In Today's Workout | on December 2, 2014

    There will be a volunteer meeting Friday evening at 6:30pm for anyone interested in helping out with Sandstorm on Saturday.   Kickboxing WOD 6pm Mobility Class 9am 6pm Open Gym 7-10am 5-8pm

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  • Holiday Sign-Up Special 12/2/2014

    By cody | In Today's Workout | on December 1, 2014

    Sign-up now and receive a FREE Intro ($100) and the month of December for FREE CrossFit 5 sets of: Hang Power Clean + 2 Jerks then: 7 rounds for time: 5 Power Cleans, 155/105 8 Box Jumps, 24/20 20 Double Unders Wilmington Weightlifting Club All Jerk: (70% x 5 x 2; 75% x 4 x 2; 80% x 3 […]

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  • Holiday Sign-Up Special

    By cody | In Uncategorized | on December 1, 2014

    Sign-up now and receive a FREE Intro ($100) and the month of December for FREE!  

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  • Sandstorm

    By cody | In Events | on December 1, 2014

        THE 4 person team event of the year returns!  The 2nd Annual – Sandstorm!  This year’s event promises to have the same kind of hardcore intensity and fierce competition! Featuring some of the most unique challenges in big team competition, RX and Scaled divisions, this 2 male/2 female challenge will test your strength, […]

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  • 11/30/2014 Pics From The Week

    By cody | In Today's Workout | on November 29, 2014
  • 11/29/2014

    By cody | In Today's Workout | on November 28, 2014

      CrossFit In teams of 3, perform the following for time: Run 800m as a team 3 rounds, with one person working at a time: 30 Clean and Jerks, 95/65 30 Box Jumps, 24/20 30 Pullups Run 400m as a team 3 rounds, with one person working at a time: 30 Thrusters, 95/65 30 Burpee Box Jump […]

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  • Turkey Loop Run 11/28/2014

    By cody | In Today's Workout | on November 27, 2014

    The gym is closed today. Please join us at Wrightsville Beach Park at 9am for our 6th Annual Turkey Loop Run. We will resume normal hours tomorrow.

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  • Happy Thanksgiving 11/27/2014

    By cody | In Today's Workout | on November 26, 2014

    We hope everyone has a safe and happy thanksgiving! The gym is closed Thursday and Friday. We will resume normal hours on Saturday. Please join us Friday morning at Wrightsville Beach Park at 9am for our 6th Annual Turkey Loop Run. Please get there at 8:30am to warm-up!      

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  • Thanksgiving Schedule 11/26/2014

    By cody | In Today's Workout | on November 25, 2014

    Thursday Thanksgiving – Gym Closed Friday – Gym Closed Turkey Loop Run at 9am Wrightsville Beach Park Saturday – Normal Hours There will be no Kickboxing WOD tonight. Mobility Class 9am 6pm Open Gym 7-10am 5-8pm Wilmington Weightlifting Club All EMOM for 15 minutes… Snatch: 75% x 1 Clean Pulls: 90% of clean x 5 x 4 […]

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  • 11/25/2014

    By cody | In Today's Workout | on November 24, 2014

      CrossFit Fat Bar Bench Press 5×5 then: 3 rounds for time: 12 OHS 95/65 15 Pull-ups 18 Push Press 95/65 21 Double Unders Wilmington Weightlifting Club All Clean and Jerk: Heavy Single; then using that number…75% x 2 x 3, 80% x 2 x 2, 85% x 1. 90% x 1, 95% x 1 1 ¼ OHS: 80% […]

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  • 11/23/2014 Highlight Video

    By cody | In Today's Workout | on November 22, 2014
    www.youtube.com/watch?v=GBxWUR1qndY&feature=youtu.be
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  • 11/22/2014

    By cody | In Today's Workout | on November 21, 2014

      CrossFit In teams of 3-4, complete the following for time: 200m Raider Push 200m Raider Pull 80 Axle Deadlift 145/85 1200m Team Run Sandbag Run 40 Axle Deadlift 100m Raider Pull 100m Raider Push **2 sandbags per team. The Raider can only be pulled with a rope on the pull portions. Any pushing will […]

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  • Turkey Loop Run Friday Nov. 28th

    By cody | In Events | on November 21, 2014

    We are holding our 6th Annual Turkey Loop Run (TLR) Friday Novemeber, 28th at The Loop on Wrightsville Beach at 9:00am. The TLR is a run around the loop with sub-tasks along the way. Example: Each team member completes walking lunges at each intersection or 15 air squats at each stop sign. Teams will be […]

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