Today’s Workout'S ARCHIVE

  • 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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  • 11/17/2014

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

    CrossFit 2 Hang Cleans + 2 Split Jerks, 5 sets then: 30-20-10 reps for time: Power Clean, 95/65 Shoulder-to-Overhead, 95/65 Double Unders Wilmington Weightlifting Club (A) 3 Position Snatch (Power, Below Knee, Floor): Work up to a heavy single of the complex, then… 80% x 1 x 3, 85% x 1 x 2, 90% x […]

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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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  • Second Start Benefit for Foster Dogs and Cats

    By Preston Landt | In Today's Workout | on November 13, 2014

    Please join us at the new Petsense at 4310 Shipyard Blvd this Saturday at 9am for the Second Start Benefit for Foster Dogs and Cats. We will be having a raffle, animal treats, a Christmas photo booth, and a fun workout! Raffle tickets are available at CFW.   Crossfit Snatch + Hang Snatch + Overhead […]

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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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  • 11/9/2014 Pic From The Week

    By cody | In Today's Workout | on November 8, 2014
  • 11/8/2014

    By cody | In Today's Workout | on November 7, 2014

        CrossFit Partner WOD: AMRAP 25min: 80 Axle Thrusters 85/45 20 Burpees Over Axle 400m Partner Axle Carry Wilmington Weightlifting Club Team Training 10am

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  • NEW Kickboxing WOD Wednesdays 6pm

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

    We’re excited to announce a new addition to our weekly schedule! Starting this Wednesday, November 12th at 6pm, CFW will be adding CFW’s Kickboxing WOD led by Christine Sawyer. Christine is an experienced kickboxing instructor with her origins as a ballerina. In high school her dance instructor had her start taking boxing lessons to become […]

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  • 11/6/2014

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

      CrossFit For Total Time: Buy In: 30 Front Rack Walking Lunges 115/75 5 Rope Climbs 15′ then perform 3 rounds of: 20 Wallballs 20/14 15 Toes to Bar 10 Burpees over Ab-mat Buy Out – 400m Run ****Record total time Wilmington Weightlifting Club Snatch: 60% x 2, 70% x 2, (80% x 2)3, (85% x 2)3 Clean & […]

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  • 11/5/2014

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

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

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  • 11/4/2014

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

      CrossFit Hang Snatch – Work up to a heavy single then: AMRAP 10min Ascending Ladder 4-8-12-16-……and so on of: OHS 95/65 Pull-ups Upon completion of the ladder, complete the following: AMRAP 2min: Burpees Over Bar Wilmington Weightlifting Club Power Snatch: 60% x 3, (70% x 3)3 Power Clean & Jerk: 60% x 3+1, (70% […]

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  • 11/3/2014

    By cody | In Today's Workout | on November 2, 2014

      CrossFit Clean & Jerk – Work up to a heavy single then: AMRAP 7min: Clean & Jerk @ 75% of HS At the end of the 7 minutes, complete: AMRAP 3min: 7 Toes To Bar 7 Knees To Elbow Wilmington Weightlifting Club Snatch: 60% x 2, 70% x 2, 80% x 2, (85% x […]

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  • 11/2/2014 Pics From The Week

    By cody | In Today's Workout | on November 1, 2014
  • 11/1/2014

    By cody | In Today's Workout | on October 31, 2014

      CrossFit In teams of 3-4, complete the following for time: 120 Deadlift 95/65 100 Push-ups on bar 120 Front Rack Walking Lunges 100 Shoulder To Overhead 90 Deadlift 100 Hand-Release Push-ups 90 Front Rack Walking Lunges 30 Burpees 75 Wallballs 20/14 ***Each team will have 2 barbells. There can only be two people working at a time. Teams must work in the same […]

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  • 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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