Today’s Workout'S ARCHIVE

  • 9-2-15

    By Kimberly | In Today's Workout | on September 1, 2015

    ** Gym will be closed this Saturday (9/5/15) for the Labor Day Lift Off. Crossfit: REST Mobility Class: 7 pm M.I.T 5:45 pm

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  • 9-1-2015

    By Kimberly | In Today's Workout | on August 31, 2015

      ** Gym will be closed Saturday (9/5/15) for the Labor Day Lift Off!! Come out if you can to support the Wilmington Weightlifting Club!   Crossfit: Ring Dips (AHAP)-  3 reps X 8 sets then 3 Rounds for time: 800 m Run 15 T2B

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  • 8-31-2015

    By Kimberly | In Today's Workout | on August 30, 2015

      Crossfit: Deadlift- 3 reps X 8 sets then: “Diane” 21-15-9 Deadlifts (225/155) HSPU

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  • 8-29-15

    By Kimberly | In Today's Workout | on August 28, 2015

      Crossfit: “Barbara” 5 rds for time with 3:00 rest in between rounds: 20 pullups 30 pushups 40 situps 50 squats M.I.T 9 am

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  • 8-28-15

    By Kimberly | In Today's Workout | on August 27, 2015

      Crossfit: 15 minute-  Rope Climb Practice(if your rope technique is perfect practice muscle ups) then: 17 min EMOM Even -2 Rope Climbs Odd- 12 Burpees

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  • 8-27-15

    By Kimberly | In Today's Workout | on August 26, 2015

      Crossfit: Front Squat-Work up to a heavy triple then 15 min AMRAP: 5 Front Squat (135/105) 5 Wall ball (20/14) 200m Run

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  • 8-26-15

    By Kimberly | In Today's Workout | on August 25, 2015

    Crossfit: REST Mobility Class: 7 pm M.I.T 5:45 pm

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  • 8-25-15

    By Kimberly | In Today's Workout | on August 24, 2015

      Crossfit: Work up a heavy weighted Pull-up then: 15 min Kipping  Pull-up Practice then: 3 Rounds for time: 15 Pull-ups 15 Double unders

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  • 8-24-15

    By Kimberly | In Today's Workout | on August 23, 2015

      Crossfit: Snatch Balance 3 x 3 Power Snatch 3 x 3 then: 21-15-9 Thrusters (95/65) KB swings

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  • 8-22-15

    By Kimberly | In Today's Workout | on August 21, 2015

      Crossfit: “The  Flintstones” In groups of 3… 800 meter-  Yoke Carry 90 Tire jump-in-and-out 30 Push ups Each Member 30 Tire Flips 30 Dips on tire each member 800 Meter- Yoke Carry M.I.T 9 am

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  • 8-21-15

    By Kimberly | In Today's Workout | on August 20, 2015

      Crossfit: “Chip-a-way” Buy in: 500 Meter Row/Assault bike 60 Wall Balls(20/14) 40 Sumo High Pulls 30 T2B 20 ft Handstand Walk 10  HSPU Buy out: 25 Burpees

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  • 8-20-15

    By Kimberly | In Today's Workout | on August 19, 2015

    Crossfit: “Nancy” 5 Rounds for time: 400 meter Run 15- OHS (95/65)

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  • 8-19-15

    By Kimberly | In Today's Workout | on August 18, 2015

    Crossfit: REST Mobility Class: 7 pm M.I.T 5:45

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  • 8-18-15

    By Kimberly | In Today's Workout | on August 17, 2015

      Crossfit: Strict Shoulder Press 3 reps x 6 sets then: 18 min EMOM (0)-15  DU’s (1)-2 Rope Climbs (2)- 10 Burpees

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  • 8-17-15

    By Kimberly | In Today's Workout | on August 16, 2015

      Crossfit: Front Squat 3 reps x 6 sets then: 5 rounds for time 7 Squat Cleans (155/105) 14 KB Swings

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  • 8-15-15

    By Kimberly | In Today's Workout | on August 14, 2015

    Crossfit: In teams of 2… “Beauty and the Beast” 30 min AMRAP 8 Thrusters 6 Rope Climbs 11 Box Jumps

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  • 8-14-15

    By Kimberly | In Today's Workout | on August 13, 2015

      Crossfit: “1/2 Murph” 1/2 Mile Run 50 Pull- Ups 100 Push- ups 150 Air Squats 1/2 Mile Run

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  • 8-13-15

    By Kimberly | In Today's Workout | on August 12, 2015

      Crossfit: 15 minute- Handstand Practice then “Mary” 2o min AMRAP: 5 HSPU 10 Pistols 15 Pull-up

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  • 8-12-15

    By Kimberly | In Today's Workout | on August 11, 2015

      Crossfit:  REST Mobility Class: 7 pm M.I.T 5:45 pm

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  • 8-11-15

    By Kimberly | In Today's Workout | on August 10, 2015

    Crossfit: Hang Snatch 3 reps x 5 sets then 23 min EMOM: Even- 5 Power Snatch (135/105) Odd- 5 Burpee Over Bar

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  • 8-10-15

    By Kimberly | In Today's Workout | on August 9, 2015

    Crossfit: Back Squat-Work up to heavy double then Back squat- 60% of double for 5 reps x 5 sets then.. 10 min AMRAP: 10 Air Squats 5 Box Jumps(24/20)  

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  • 8-8-15

    By Kimberly | In Today's Workout | on August 7, 2015

    Crossfit: “Bonnie and Clyde” In teams of 2: 1ooo meter- Row ( 1 partner rows/ 1 partner holds plank) 60 Wall Ball Throw Over Shoulders (20 lb) (10 reps at a time ) (1 partner performs wb over shoulder/1 holds air squat) 20 Tire Flips 40 Wall Ball Throw over Shoulders( 1 works/ 1 holds air […]

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  • 8-7-15

    By Kimberly | In Today's Workout | on August 6, 2015

      Crossfit: For time: “Annie” 50-40-30-20-10 Double Unders Sit ups

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  • 8-6-15

    By Kimberly | In Today's Workout | on August 5, 2015

      Crossfit: Work up to  a heavy Thruster then: 10 min AMRAP: 5 Thrusters (95/65) 10 Burpees

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  • 8-5-15

    By Kimberly | In Today's Workout | on August 4, 2015

    Crossfit: REST Mobility Class: 7 pm M.I.T 5:45 ** Open Gym (7am-1 pm then 4-8pm)**

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  • 8-4-15

    By Kimberly | In Today's Workout | on August 3, 2015

      Crossfit: Power Clean and Jerk  3 reps X 7 sets then: 3 Rounds for Time: 12 Ground to Over Head ( 125/95) 400 meter Run

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  • 8-3-15

    By Kimberly | In Today's Workout | on August 2, 2015

    Crossfit: OHS 5 reps X 5 sets then: 21-15-9 OHS (105/75) T2B

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  • 8-1-15

    By Kimberly | In Today's Workout | on July 31, 2015

    Crossfit: “The Lone Ranger” 1200m Run with KB 60 Flutter Kicks(3 count) 800m Run with KB 40 Sit Ups 400m Run with KB 20 Mountain Climbers 200m Run with KB 10 T2B M.I.T 9 AM

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  • 7-31-15

    By Kimberly | In Today's Workout | on July 30, 2015

    Crossfit: 24 minute EMOM (Even- 15 Double-Unders) (Odd- 7 Burpees)

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  • 7-30-15

    By Kimberly | In Today's Workout | on July 29, 2015

      Crossfit: “Double DT” 10 rounds for time of: 12 deadlifts (155/105) 9 hang power cleans(155/105) 6 push jerks(155/105)

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