Today’s Workout'S ARCHIVE

  • 7-7-15

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

        Crossfit: Jerk 3 reps X 5 sets Bent over Rows 8 reps X 5 then 12 Minute EMOM EVEN- 2 Strict HSPU ODD-20 Double Unders

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  • 7-6-15

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

        ** M.I.T Camp starts TODAY!! Crossfit: Back Squat  5 reps X 5 sets Goodmornings  5 reps X 5 sets then 10 minute AMRAP 5 Thursters (95/65) 5 Burpees 10 Box Jumps (24/20)

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  • 7/4/15

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

      ** Come celebrate July 4th at 9:30 with Pain storm** Crossfit: ” Modified Pain Storm “ 76 reps each exercise (It was going to be 17 exercises but that’s just insane!) 1. Wall Ball 2. Box jumps 3. Pull ups 4.  KB Swings 5. Burpees 6. Knees to elbows 7. Push ups 8. Squats […]

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  • 7-3-15

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

      ***Come out July 4th at 9:30 for Pain Storm**   Crossfit: Bar/Ring Muscle up skill work for 20 minutes then Buy in: 800 meter run 20-Double Unders 10-Burpees 5-Chest -to- Bar 10-Wall Balls (20) 20- KB Swings Buy out: 800 meter run

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  • 7-2-15

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

        Crossfit: 4 rounds for time: 500 meter Row 15 Hang Cleans

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  • 7-1-15

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

            *** Be sure to join Wilmington Beach fit tonight for a beach workout!! Check FB for details*** M.I.T: 5:45pm Crossfit: REST Mobility Class: CANCELLED  

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  • 6-30-15

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

        Crossfit: Push Press 3 reps X 5 sets (60 seconds REST between sets) then: “G.I. Jane” for Time 100 Burpee-Pull ups

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  • 6-29-15

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

        Crossfit: Snatch Deadlift 5 sets X 5 reps Band Goodmornings 3 sets X 20 reps Then 3 Rounds: 9 Kb Swings (32/24) 6 Thursters ( 95/65) 3 OHS (95/65)

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  • 6-27-15

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

        Crossfit: In teams of 4: 400 meter Log Carry 200 Sledge Hammer Swings 20 Tire flips 400 meter Log Carry 20 Tire flip Jump In and Out Buy Out: 400 meter run M.I.T 9 am

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  • 6-26-15

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

        Crossfit: “Fight Gone  Bad” 3 Rounds: 1:00- Wall Balls (20/14) 1:00- Sumo Deadlift High Pulls(75/45) 1:00- Box Jump 1:00- Push Press( 75/45) 1:00 Row for Calories 1:00 Rest

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  • 6-25-15

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

    Crossfit: 5 Rounds for time: 12 Deadlift (155/115) 9 Hang Cleans (155/115) 6 Push Jerk (155/115)

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  • 6-24-15

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

        *** Be sure to join Wilmington Beach fit tonight for a beach workout!! Check FB for details*** M.I.T: 5:45pm Crossfit: REST Mobility Class: CANCELLED

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  • 6-23-15

    By Kimberly | In Today's Workout | on June 22, 2015

      Crossfit: Bench Press 5 reps x 5 sets Dead Hang chin ups 5 reps by 5 sets (rest 90 seconds after dead hang) Then: 3 Rounds for Time: 10 Ring Dips 20 Ab Mat Sit ups

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  • 6-22-15

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

        Crossfit: Snatch Balance 3 reps x 5 sets Hang Snatch 3 reps x 5 sets 3 Rounds for Time: OHS (105/75) KB (24/16kg)

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  • 6-20-15

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

      Crossfit: Fundraiser for the Games starts at 10 am!! M.I.T Cancelled

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  • 6-19-15

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

          ** Don’t forget to come out Saturday June 20th for the Fundraiser! Check FB for details** Crossfit: 12 minute EMOM: (EVEN) 10 Air Squats (ODD) 3 Tire Flips At the end of 12 minutes..IMMEDIATELY begin 1 mile sprint!

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  • 6-18-16

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

        ** Please join us Saturday, June 20th at 10 am to help support Team CFW get to California!** Crossfit: 20 minute Rope Climb skill work then: 15 min. AMRAP 5  C2B 10 Push Press(95/65) 15 Back Squat

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  • 6-17-15

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

    Please mark on your calender’s June 20th!!! ** We are having a fundraiser to support the CFW Competitive Edge team at 10 am on Saturday, June 20th!! Please come join us for a cookout, workout, and a lot of laughs!** Crossfit: REST Mobility Class: 7:00 pm M.I.T: 5:45 pm at the beach  

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  • 6-16-15

    By Kimberly | In Today's Workout | on June 15, 2015

      Crossfit: Jerk 2 sets x 5 reps then: 21 Power Cleans (95/65) 21 Burpees over bars 15 Power Cleans 15 Burpees over bar 9 Power Cleans 9 Burpees over bar

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  • 6-15-2015

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

      Crossfit: Thruster- Work up to a heavy double 3 rounds for time: 200 meter Walking Lunges 20 Kettle Bell Swings 20 Ab mat Sit ups

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  • 6-14-2015

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

    **Closed due to hosting Level 1 Crossfit Certification**

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  • 6-13-2015

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

      *Closed due to hosting Crossfit Headquarters Level 1 Certification ***Please join us at the Wrighstville Beach Loop in the main parking lot for a fun workout!!***

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  • 6-12-2015

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

    **Crossfit Wilmington will be closed Saturday June 13th and 14th to host the Crossfit Headquarters Level 1 Certification ** Join us at the Wrightsville Loop on Saturday at 9 am for a good workout ! Crossfit: “Running with Angie” 75 Pull ups 200 meter run 75 Push ups 200 meter run 75 Sit ups 200 […]

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  • 6-11-2015

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

      ***Join us Saturday at the Wrightsville Beach Loop for a fun workout at 9am !***   **Crossfit Wilmington will be closed  June 13th and 14th to host the Crossfit Headquarters Level 1 seminar   Crossfit: AMRAP in 20 minutes of ” One Bar” (135/95) 10 Deadlifts 10 Push Press 10 OHS

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  • 6-10-2015

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

        **Crossfit Wilmington will be closed to host the Crossfit Level 1 Certification June 13th and 14th** Be sure to join Wilmington Beach Fit tonight at 6:30 pm for a beach workout Crossfit: REST   M.I.T: 5:45   Mobility: 7pm

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  • 6-9-2015

    By Thomas | In Today's Workout | on June 8, 2015

                              ***Please remember Crossfit Wilmington will be closed this weekend for Crossfit Headquarters level 1 certification Crossfit: Push Press -5 reps X 5 sets 15 minute AMRAP: 5 Handstand Push Ups 7 Power Clean (115/75) 9 Bar facing Burpees

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  • 6-8-2015

    By Thomas | In Today's Workout | on June 7, 2015

                        Crossfit: Front Squat- 5 reps by 5 sets Then for Time: 21 Thruster (95/65) 21 T2B 15 Thrusters 15 T2B 9 Thrusters 9 T2B      

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  • 6-6-2015

    By Thomas | In Today's Workout | on June 5, 2015

                          Crossfit: In teams of two: 20 Partner Deadlifts (135) 200 Meter – Barbell carry (135) 40 Pull Ups (1 person works,1 holds barbell in front rack) 400 Meter- Barbell Carry (135) 60 Back Squat  (135) ( 1 person works while other hangs from pull-up […]

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  • 6-5-2015

    By Thomas | In Today's Workout | on June 4, 2015

                              Crossfit: 40 Box Jumps (24/20) 40 Burpees 30 Box Jumps 30 Burpees 20 Box Jumps 20 Burpees 10 Box Jumps 10 Burpees Buy out : 400 meter run   Wilmington Weightlifting Club: Three Position Clean (Power, Below the Knee, Floor) + 1 […]

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  • 6-4-2015

    By Thomas | In Today's Workout | on June 3, 2015

                            Crossfit: Buy in: 50 Double Unders 4 Rounds for time: 5 Power Cleans (135/95) 4 Push Jerks 3 Over Head Squats 2 Front Squats 1 Burpee Over Bar Wilmington Weightlifting Club: Snatch Balance: Work up to a heavy triple Frog Squat Jump with […]

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