cody'S ARCHIVE

  • 11/9/2014 Pic From The Week

    By cody | In Today's Workout | on November 8, 2014
  • 11/8/2014

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

        CrossFit Partner WOD: AMRAP 25min: 80 Axle Thrusters 85/45 20 Burpees Over Axle 400m Partner Axle Carry Wilmington Weightlifting Club Team Training 10am

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  • NEW Kickboxing WOD

    By cody | In Events | on November 7, 2014

      We’re excited to announce a new addition to our weekly schedule! Starting this Wednesday, November 12th at 6pm, CFW will be adding CFW’s Kickboxing WOD led by Christine Sawyer. Christine is an experienced kickboxing instructor with her origins as a ballerina. In high school her dance instructor had her start taking boxing lessons to […]

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  • NEW Kickboxing WOD Wednesdays 6pm

    By cody | In Today's Workout | on November 6, 2014

    We’re excited to announce a new addition to our weekly schedule! Starting this Wednesday, November 12th at 6pm, CFW will be adding CFW’s Kickboxing WOD led by Christine Sawyer. Christine is an experienced kickboxing instructor with her origins as a ballerina. In high school her dance instructor had her start taking boxing lessons to become […]

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  • 11/6/2014

    By cody | In Today's Workout | on November 5, 2014

      CrossFit For Total Time: Buy In: 30 Front Rack Walking Lunges 115/75 5 Rope Climbs 15′ then perform 3 rounds of: 20 Wallballs 20/14 15 Toes to Bar 10 Burpees over Ab-mat Buy Out – 400m Run ****Record total time Wilmington Weightlifting Club Snatch: 60% x 2, 70% x 2, (80% x 2)3, (85% x 2)3 Clean & […]

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  • 11/5/2014

    By cody | In Today's Workout | on November 4, 2014

        Mobility Class 9am 6pm Open Gym 7-10am 5-8pm

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  • 11/4/2014

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

      CrossFit Hang Snatch – Work up to a heavy single then: AMRAP 10min Ascending Ladder 4-8-12-16-……and so on of: OHS 95/65 Pull-ups Upon completion of the ladder, complete the following: AMRAP 2min: Burpees Over Bar Wilmington Weightlifting Club Power Snatch: 60% x 3, (70% x 3)3 Power Clean & Jerk: 60% x 3+1, (70% […]

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  • 11/3/2014

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

      CrossFit Clean & Jerk – Work up to a heavy single then: AMRAP 7min: Clean & Jerk @ 75% of HS At the end of the 7 minutes, complete: AMRAP 3min: 7 Toes To Bar 7 Knees To Elbow Wilmington Weightlifting Club Snatch: 60% x 2, 70% x 2, 80% x 2, (85% x […]

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  • 11/2/2014 Pics From The Week

    By cody | In Today's Workout | on November 1, 2014
  • 11/1/2014

    By cody | In Today's Workout | on October 31, 2014

      CrossFit In teams of 3-4, complete the following for time: 120 Deadlift 95/65 100 Push-ups on bar 120 Front Rack Walking Lunges 100 Shoulder To Overhead 90 Deadlift 100 Hand-Release Push-ups 90 Front Rack Walking Lunges 30 Burpees 75 Wallballs 20/14 ***Each team will have 2 barbells. There can only be two people working at a time. Teams must work in the same […]

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  • 10/31/2014 Halloween Freak Fest Tonight!

    By cody | In Today's Workout | on October 30, 2014

        Don’t forget that this Friday from 6-8pm CFW is getting haunted! We’re having carnival games, costume contests, and a haunted house for the kids, then a costume WOD afterwards. Prizes include CEP products, t-shirts, and an MIT punch card! The event is free to everyone. All we ask is that you bring donations […]

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  • 10/30/2014

    By cody | In Today's Workout | on October 29, 2014

      CrossFit Partner WOD: 12 Rope Climbs 15′ 12 Alternating 150′ Sprint 40 Clean To Thruster 115/85 12 Alternating 150′ Farmer’s Carry 24/16 30 Tire Flips 20 Clean To Thruster

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  • Halloween Freak Fest Friday

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

    Don’t forget that this Friday from 6-8pm CFW is getting haunted! We’re having carnival games, costume contests, and a haunted house for the kids, then a costume WOD afterwards.     Mobility Class 9am 6pm Open Gym 7-10am 5-8pm

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  • 10/28/2014

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

            CrossFit “Lynn” 5 rounds for max reps of: Body weight Bench Press Pull-Ups ***If you cannot perform your BW, use 75% of your 1RM rest 5-10min Run 1 mile for time

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  • 10/27/2014

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

        CrossFit “Shankle Complex” 1 Clean Deadlift 3 Hang Clean Pulls 1 Hang Clean 2 Jerks ***Complete 5 sets at 75-85% of Clean & Jerk then: Complete the following not for time: 50 Weighted Back Extensions 50 Knees To Elbow ***Break up as needed

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  • 10/26/2014 Pics From The Week

    By cody | In Today's Workout | on October 25, 2014
  • 10/25/2014

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

    Good luck to all of our lifters at the State Championships in Apex.     CrossFit In teams of 3-4, complete the following for time: 2 rounds for time: 100 Box Jumps 24/20 100 Thrusters 75/55 100 Wallballs 20/14 ***EMOM one team member must perform 7 push-ups

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  • Chiropractic Awareness Day

    By cody | In Today's Workout | on October 23, 2014

    October is the American Chiropractic Association’s Chiro Awareness month. To play their part, Active Care Chiropractic will be offering free consultations and X-rays this Friday at their Oleander office! Anyone can come, but appointments are needed. Go Here to schedule your appointment.         CrossFit For time: 400m Farmer’s Carry w/ kettlebells (24/16) ***Everytime you […]

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  • 10/23/2014

    By cody | In Today's Workout | on October 22, 2014

        CrossFit Run 800m 125 Air Squats 100 Hand-Release Push-Ups 75 Toes To Bar 50 Pull-Ups Run 800m ***Break up squats, push-ups, ttb, and pull-ups however you want Wilmington Weightlifting Club Power Snatch – 75% x 2, 80% x 2 x 2 Clean & Jerk – 70% x 1, 75% x 1 x 2

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  • 10/19/2014 Photos From The Week

    By cody | In Today's Workout | on October 18, 2014
  • 10/18/2014

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

      CrossFit Partner WOD, with one partner working at a time, complete the following for time: 400m buddy carry 100 one-arm Russian KB swings 24/16 50 KB Overhead Walking Lunges, Right Arm 50 KB Overhead Walking Lunges, Left Arm 100 Goblet Squats 400m buddy carry Wilmington Weightlifting Club Team Training 10:00am

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  • 10/17/2014

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

        CrossFit Split Jerk – 2r x 7s then: “Dianne” 21-15-9 reps for time: Deadlifts, 225/155 Handstand Push Ups then for completion: 100 Abmat Situps   Wilmington Weightlifting Club Clean Pulls: 100% x 3 x 4 Snatch Pulls: 100% x 3 x 4 For completion… 70 GHD sit ups 70 GHD back extensions

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  • 10/16/2014

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

      CrossFit Buy-In – 70 Wallballs Then complete 3 rounds of: 600m Run 10 TTB 10 Hand-Release Burpee Box Jumps 24/20 10 CTB *Record Total Time Wilmington Weightlifting Club Snatch: Heavy Single C&J: Heavy Single 6 rounds Backward Sled pulls (+50/75) 5 burpees Rest 1 min

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  • 10/15/2014

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

          Open Gym 7-10am 5-8pm Mobility Class 9am 6pm

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  • 10/14/2014

    By cody | In Today's Workout | on October 13, 2014

        CrossFit 5 rounds of: 5 Shoulder Press 5 Wide Grip Pull-Up rest 2min b/w rounds then: For time: 30 Dips 5 Rope Climbs 15′ 30 Kettlebell Swings 24/16 50 Sledgehammer Swings 12/8 (25 each arm) 15 Burpees Wilmington Weightlifting Club Back Squat: 1RM Jerk Balance: 3 x 5 Good Mornings: 6 x 4 Y-Raise: 8 x […]

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  • 10/13/2014

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

        CrossFit Front Squat – Max then: Perform 4 rounds of the following: AMRAP 3min: 3 Power Clean 155/105 6 Push-ups 9 Air Squats ***Rest 1min between rounds   Wilmington Weightlifting Club Snatch: Heavy Single C&J: Heavy Single OHS: 80% of Snatch x 2 x 5 with a 3 second pause at bottom Shoulder […]

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  • 10/12/2014 Pics From The Week

    By cody | In Today's Workout | on October 11, 2014
  • 10/11/2014

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

          CrossFit In teams of 4-5, complete the following for time: 300m Raider Push to cul-de-sac 100 sets of the following complex: 6 Push-ups On Barbell 5 Deadlift 95/65 4 Shoulder To Overhead 300m Raider Pull back ***There will be 2 barbells per team. You must return both barbells to the starting point. Wilmington Weightlifting Club Team Training […]

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  • 10/10/2014

    By cody | In Today's Workout | on October 9, 2014
    http://www.youtube.com/watch?v=1dS5c44oJWI&feature=youtu.be

        CrossFit Thruster – Work up to a heavy single then: “Death by Thruster” (95/65) EMOM increase by 1 rep until failure Wilmington Weightlifting Club Snatch Pulls: 110% x 4 x 4 Front Squat: 100% of clean x 1 x 4 Jerk Balance: Work up to a heavy double Tabata These… Push Ups Air […]

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  • NEW Unlimited “Max” Membership!

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

      Mobility Class 9am 6pm Open Gym 7-10am 5-8pm

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