Today’s Workout'S ARCHIVE

  • 9/23/2014

    By Preston Landt | In Today's Workout | on September 22, 2014

    Crossfit Hang Snatch (above knee) + Snatch – 7 sets then: 2 rounds for time: 15 Toes to Bar 18 Overhead Squats, 95/65 21 Hand-Release Push-ups Wilmington Weightlifting Club Jerk: (75 x 2, 80 x 2, 85 x 1, 90 x 1) x 3 Front Squat: 90% of clean x 2 x 2, 95% x 2 x 2, […]

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  • 9/22/2014

    By Preston Landt | In Today's Workout | on September 21, 2014

    Crossfit Clean, 2rx7s @80-85% then: 3 Rounds of 3 min AMRAP: 3 Deadlifts, 155/105 3 Hang Power Cleans, 155/105 3 Front Squats, 155/105 rest 1 min b/w rounds Wilmington Weightlifting Club Snatch: (70% x 1, 75% x 1, 80% x 1, 85% x 1) x 3 6 rounds… Sled drag sprints: +70/90 x length of […]

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  • 9/21/2014 Pics From The Week

    By cody | In Today's Workout | on September 20, 2014
  • 9/20/2014

    By Preston Landt | In Today's Workout | on September 19, 2014

      Crossfit Team “Nancy” In teams of 3, complete 5 rounds for time: 400m run 60 Overhead Squats, 95/65 *One barbell per team *The whole team runs at the same time *All team members must be back in the gym before performing overhead squats Wilmington Weightlifting Club Team Training 10:00 AM Work up to a […]

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  • 9/19/2014

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

        CrossFit Split Jerk – Work up to a heavy single then: For time: Run 600m w/ sledgehammer to cul-de-sac and back 50 Sledgehammer Swings 12/8 (25 each arm) Run 600m 30 Wallballs 20/14 30 Back Extension Run 600m w/ sandbag

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  • 9/18/2014

    By Preston Landt | In Today's Workout | on September 17, 2014
    www.youtube.com/watch?v=oNaindF50_Q&feature=youtu.be

    There will be no Kid’s Care for the 9am class tomorrow. We apologize for the inconvenience.   Crossfit 24-18-12: Handstand Push Ups Goblet Squats 24/16 rest 5min 24-18-12: CTB Overhead Walking Lunges (45/25) Wilmington Weightlifting Club Snatch: Heavy Single C&J: Heavy Single Row 2500 m

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  • 9/17/2014

    By Preston Landt | In Today's Workout | on September 16, 2014

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

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  • 9/16/2014

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

        CrossFit Snatch Grip Deadlift + Hang Snatch, 5 sets then 12 min Ascending Ladder: 3 Push Press, 115/75 3 Burpees over the Bar 3 Toes to Bar 6 Push Press 6 Burpees over the Bar 6 Toes to Bar etc… Wilmington Weightlifting Club Clean pulls: 120% x 3 x 3 OHS: 90% (of […]

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  • 9/15/2014

    By Preston Landt | In Today's Workout | on September 14, 2014

      Crossfit Front Squats 3rx5s then “Grace” For time: 30 Clean and Jerks, 135/95 Wilmington Weightlifting Club Snatch: Heavy Single C&J: Heavy Single Front Squat: 87% x 2 x 4 40 GHD Sit ups 40 GHD Back Extendions

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  • 9/14/2014 Pics From The Week

    By cody | In Today's Workout | on September 13, 2014
  • 9/13/2014

    By cody | In Today's Workout | on September 12, 2014
    www.youtube.com/watch?v=FIjOurYMqq0&feature=youtu.be

      CrossFit In teams of 3, complete the following for time: Buy In – 150 Wallballs 20/14 40 sets of 50′ Walking Lung/50′ Bear Crawl 60 sets of the following complex with the Axle: 2 Power Clean (105/65) 3 Shoulder To Overhead ***There will be 2 people working at a time after the wall balls. One person will be […]

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  • 9/12/2014

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

        CrossFit FAT Weighted Pull-Up 5-5-3-3-1 AMRAP 7min: 10 Hand-release Push-Ups 5 Strict Pull-up rest 3min AMRAP 7min: 7 KB Swing 24/16 60′ Sprint 7 Burpees 60′ Sprint Wilmington Weightlifting Club Snatch Pulls: 120% x 2 x 3 Back Squat: 90% x 2 x 4 Run 400m 40 KB Swings 20 Over the box jumps 40 KB Swings […]

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  • 9/11/2014

    By Preston Landt | In Today's Workout | on September 10, 2014

      Crossfit 3 Rounds for max reps of the following: 1 min Box Jump Overs, 24/20 1 min Abmat Situps 1 min Double Unders 1 min Rope Climb 1 min Deadlift 115/85 1 min rest Wilmington Weightlifting Club Snatch: Heavy Single C&J: Heavy Single Run 2 miles as fast as possible, if you don’t beat last […]

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  • 9/10/2014

    By Preston Landt | In Today's Workout | on September 9, 2014

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

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  • 9/9/2014

    By Preston Landt | In Today's Workout | on September 8, 2014

      Crossfit Overhead Squat – Work to a Heavy Single then: 4 rounds for time: 10 Bar-facing Burpees 10 Overhead Squat, 95/65 10 Toes to Bar 10 Push Press, 95/65 Wilmington Weightlifting Club Clean pulls: 120% x 2 x 3 OHS: 85% (of snatch): x 3 x 4 Push Press: 4-6 x 3 Weighted Box Jumps […]

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  • 9/8/2014

    By Preston Landt | In Today's Workout | on September 7, 2014

      Crossfit Power clean + Hang power clean + Power jerk x 5 then: 15 minute AMRAP: 20 Pull-ups 15 Hang Cleans, 135/95 10 HSPU Wilmington Weightlifting Club Snatch: Heavy Single C&J: Heavy Single Front Squat: 83% x 3 x 3 Reverse Hypers: 50 x 3

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  • Pics From The Week 9/7/2014

    By cody | In Today's Workout | on September 6, 2014
  • James Tatum Oly Seminar Saturday

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

    The James Tatum Olympic Weightlifting Seminar will be from 9:30am-5pm. The WSC/OLY room will be used for the seminar. We ask that CrossFit classes enter the building around the 2 side doors.     CrossFit With a partner, complete the following for time: 100 Thrusters w/ 45lb/25lb plate 100 Plyo Push-ups 50 Thrusters 50 Plyo Push-ups ****EMOM 1 […]

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  • 9/5/2014

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

          CrossFit For time: 25 Axle Power Cleans, 105/65 then 3 rounds of: 800m Sandbag run 20 Tire Flips Wilmington Weightlifting Club Snatch Pulls: 110% x 3 x 4 Back Squat: 85% x 3 x 4 4 rounds… 5 Dead hang chin ups 10 GHD Sit ups 15 KB Swings

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  • Fundraiser For Ava

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

      The Wilmington Weightlifting Club is pleased to announce that our very own Ava has once again been invited to train at the Olympic Training Center! She will be attending a week long training camp being led by our National Team Coaches to help further develop her skills and abilities. After the camp, she will […]

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  •         There will be no morning bodyweight class on Wednesdays anymore. Mobility Class 9am 6pm Open Gym 7-10am 5-8pm

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  • NO COST Seminar This Wednesday

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

          CrossFit Power clean + Power jerk x 8s then: For Time: 100 Double Unders 8 Rope Climbs 15′ 40 Toes To Bar 40 CTB Pull-ups Wilmington Weightlifting Club Clean pulls: 110% x 3 x 4 OHS: 80% (of snatch): x 3 x 4 Face Pulls: 6-8 x 4 Hamstring curls: 6-8 x […]

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  • 9/1/2013

    By Preston Landt | In Today's Workout | on August 31, 2014

    We will be open today from 9-10:30am and 5-6:30pm. Classes begin at 9 and 5. Crossfit In 30 minutes, complete the following: 50 wallball shot buy-in, 20/14 with the remaining time, AMRAP: 15 right arm kb overhead squat, 16/12 15 burpee box jumps, 24/20 15 left arm kb overhead squat 16/12 200m run to flagpole […]

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  • CFW Highlights At Select 8

    By cody | In Today's Workout | on August 30, 2014
  • 8/30/2014

    By Preston Landt | In Today's Workout | on August 29, 2014

    Crossfit In teams of 5-6, complete the following for time: raider wheelbarrow push to cul-de-sac 100 burpee leap frog 200 pushups 300 air squats raid whellbarrow push back to CFW 400m buddy carry to flagpole and back ***only two people per team can perform the bodyweight movements at a time

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  • Our owner, Tony Cowden, founded Competitive EDGE Performance to provide our community with education and supplements we can trust for quality and use. Join us Wednesday, September 3th from 630-8pm for a NO COST clinic on supplementing for health and performance. Anyone and everyone welcome. There will be no 9am kid’s care tomorrow. CrossFit Rest 5-10 minutes […]

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  • Labor Day Schedule

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

    We will be having 2 classes on Labor Day, Monday, Sept. 1st. There will be a 9am and 5pm CrossFit Class. There will also be open gym available from 9:00-10:30am and 5:00-6:30pm.       CrossFit Deadlift – 3RM then: 3 rounds for time: 400m run 3 rope climbs 15 clean and jerk 115/85 Wilmington Weightlifting […]

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  • NEW Shirts, Tanks, V-Necks

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

      Bodyweight Class 6:30am Ab Thrash 7:15am Mobility Class 9am 6pm Open Gym 7-10am 5-8pm

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  • James Tatum Seminar Sept. 6th

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

    On Saturday, September 6th, Team USA and Muscle Driver team member James Tatum will be at CFW to present a seminar on olympic weightlifting. The seminar runs from 9:30am-5pm with a 1 hour lunch break.  James will begin the day by going over the snatch followed by lunch then clean and jerk. He will also cover assistance […]

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  • 8/25/2014

    By Preston Landt | In Today's Workout | on August 24, 2014

    Don’t forget to pre-order your shirts for our next batch coming in! Please see an instructor to order yours.       CrossFit 1 clean + 3 front squats x 8 sets rest 90sec b/w sets then: For time: 60 wallball shots, 20/14 30 Clean To Thruster 115/85 60 Box Jumps 20/24 Wilmington Weightlifting Club Snatch – 60% x 3, 70% […]

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