cody'S ARCHIVE

  • 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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  • Without Limits Running Clinic

    By cody | In Events | on December 9, 2014

      Reach your running potential with efficient training methods. Learn proper running technique and mechanics to make every run a success. Coached by WOL running expert, Tom Clifford. REGISTER HERE –> SEMINARS Cost $20

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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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  • 11/21/2014

    By cody | In Today's Workout | on November 20, 2014

        CrossFit 5 rounds of: Max Rep Bench Press 135/95 8 Strict Chin-Up 15 Push-Ups rest 1 minute b/w rounds Rest 5-10 minutes 4 rounds of: 12 Push Press 135/95 200m Front Rack Carry 135/95 Wilmington Weightlifting Club All Clean + Front Squat + Push Press: Work up to a heavy single of the complex, then…85% x […]

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  • 11/19/2014

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

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

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  • 11/18/2014

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

      CrossFit 2 Position Snatch – (High Hang, Above Knee) – 5 sets then: “Nancy” 5 rounds for time of: 400 meter run 15 Overhead squat 95/65 Wilmington Weightlifting Club All Snatch + OHS + Heaving Snatch Balance: Work up to a heavy single of the complex, then…85% x 5 Jerk Balance: Work up to a heavy […]

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  • 11/16/2014 Pics From The Week

    By cody | In Today's Workout | on November 15, 2014
  • 6th Annual Turkey Loop Run

    By cody | In Today's Workout | on November 14, 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 given an item to […]

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  • Announcing Valentines Day Massacre

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

      Massacre: an indiscriminate and brutal slaughter. On Saturday, February 14th, 2015, CrossFit Wilmington will host theCompetitive Edge PerformanceValentine’s Day Massacre… a competition that will allow you to slaughter yourself, and if you so choose, your partner, on the most romantic of weekends! 6 Scored Events and a Final Individidual Rx’ed – Male and Female […]

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  • 11/13/2014

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

          CrossFit Complete for total time: A. 2 rounds of: 30 Wallball 20/14 20 Pull-ups 10  Hand-Release Burpee Box Jump Overs 24/20 B. 400m KB Farmer’s Carry 24/16 C. 2 rounds of: 50 Double Unders 30 Flutter Kicks 4-count 10 Strict Chin-Ups Wilmington Weightlifting Club 1 ¼ OHS: 75% x 8 x 2, […]

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  • NEW KickBoxing WOD Tonight 11/12/2014

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

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

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  • Happy Veterans Day 11/11/2014

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

    Thank you to all our veterans, past and present.  It is a thankless, but honorable profession to serve.  To all our servicemen in harms way, stay safe.  We appreciate you. -t.    CrossFit Today to celebrate Veterans Day we have put together four HERO WODs from Crossfit HQ. Each one represents a different branch of […]

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  • 11/10/2014

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

    CrossFit Perform 5 sets of the following complex @90% of your Clean Max: 1 Clean + Max Rep Front Squats rest 3 minutes b/w sets then: Perform 4 rounds of the following: 3min Countdown Clock: 400m Sprint 5 Box Jumps 30/24 Front Plank Hold in remaining time rest 1min b/w rounds Wilmington Weightlifting Club 1 ¼ Front Squat: 75% x 8 […]

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