Today’s Workout'S ARCHIVE

  • 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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  • 10/22/2014

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

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

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  • 10/21/2014

    By Preston Landt | In Today's Workout | on October 20, 2014

    CrossFit Front Squat, 2rx8s then: 15 min Ascending Ladder: 3-6-9-12, etc. Front Squat, 135/95 Pull Ups Wilmington Weightlifting Club Snatch – 75% x 1 x 6 Power Clean & Jerk – 75% x 1, 80% x 1, 85% x 1 x 3 3 rounds… 10 KB swings (light) 10 KB push press/arm (light)

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  • 10/20/2014

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

    CrossFit Hang Power Snatch + Hang Snatch, 5 sets then for time: 30 Toes to Bar 20 Ground to Overhead, 95/65 10 Burpees 30 Push Ups 20 Ground to Overhead 95/65 10 Toes to Bar Wilmington Weightlifting Club Snatch – 75% x 2, 80% x 1, 85% x 1 x 3 Clean & Jerk – […]

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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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  • 10/9/2014

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

          CrossFit 2 rounds for time: 10 Rope Climbs (break up the climbs as needed during each round) 20 Burpees 30 Flutter Kicks (4-count) 40 KB Swings (24/16) 50 Double Unders Wilmington Weightlifting Club Snatch: Heavy Single C&J: Heavy Single Good Mornings: 6-8 x 4 Cuban Press: 6-8 x 4 Leg Curls: 6-8 […]

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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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  • 10/7/2014

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

        CrossFit Push Press – Heavy single Weighted Chin-Up – Heavy Single then: 8min AMRAP: 10 Push press @65% heavy single 8 Strict Pull-ups 6 Toes To Bar Wilmington Weightlifting Club Clean Pulls: 110% x 4 x 5 OHS: 100% of snatch x 1 x 4 Snatch Balance: work up to a heavy double 6 rounds of: Sled drag […]

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  • 10/6/2014

    By Preston Landt | In Today's Workout | on October 5, 2014

    CrossFit Clean and Jerk – Heavy Single Front Squat – Heavy Single Then 2 sets x max reps at 80% of Heavy Single then for time: 21 GHD Sit Ups 200ft Sprint 15 Burpees 200ft Sprint 9 Dynamic Push Ups, 2×45/45 200ft Sprint Wilmington Weightlifting Club Snatch: Heavy Single C&J: Heavy Single Back Squat: 85% x 4 x 5 […]

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  • 10/5/2014 Pics From The Week

    By cody | In Today's Workout | on October 4, 2014
  • NC Fit Open Starts Saturday

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

    Good luck to all of our athletes competing in the NC Fit Open this weekend! There will not be MIT this weekend. We are still having kids care for the Saturday Classes. CrossFit In teams of 3, with one person working at a time, complete the following: 200ft Buddy Carry 100 Kettle bell Swings 24/16 200ft […]

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  • 10/3/2014

    By Preston Landt | In Today's Workout | on October 2, 2014

    CrossFit For time: 10 Log Clean and Jerk (+50/+0) 100ft Prowler Push (+100/+50) rest 5-10 min 10 min AMRAP 7 Axle Deadlift, 155/105 200ft Kettlebell Farmer’s Carry 24/16 Wilmington Weightlifting Club Snatch Pulls: 120% x 2 x 5 Jerk Dip Squats: 120% of Jerk x 3 x 4 Run 2 miles as fast as possible

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  • 10/2/2014

    By Preston Landt | In Today's Workout | on October 1, 2014

      CrossFit 30 min AMRAP: 8 Box Jump Overs 24/20 12 Burpee Pull-ups 16 Push-ups 20 Wallballs 20/14 24 Double Unders 28 Sledgehammer Swings 12/8 (14 each side) 600m Run to Cul-de-sac Wilmington Weightlifting Club Snatch: Heavy Single C&J: Heavy Single Push Press: 2 rep max

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