Today’s Workout

The CrossFit Wilmington Workouts


jess

3-19-16

  CrossFit 20 minute AMRAP Partner WOD Partner A- 400m run Partner B- 1 Rope Climb (15) 10 Goblet Lunges (16/12) 10 Clapping Push-ups * continue triplet until A returns from run then switch roles


Lauren

3-17-16

CrossFit “Lucky Charms” 2 rounds for time… 800m run 50 Wallball (20/14) 40 KB Swings (24/16) 30 Box Jumps (24/20) 20 Pull-ups 10 HSPU * Failure to wear green = 20 Burpee Buy-in


FB revised

3-16-16

CrossFit: Rest Day CFW Weightlifting 101: 6 pm


pull up

3-15-16

CrossFit: A1- Bench Press- 3 x 3 Tempo (3/1/0/1) *rest 90 sec A2- Weighted Chin-up -3 x 6-8 Tempo (3/1/0/1) *rest 90 sec then: 5 rounds 15 deadlifts 8 push press 30 double unders **select a weight that is tough for 8 unbroken push press. The deadlifts will be much easier […]


Matt Pull up

3-14-16

CrossFit: A1: Front Squat -4 x 3 Tempo (4/2/0/1) *rest 90 sec A2: Good Morning -4 x 8-10 Tempo (4/1/0/1) *rest 90 sec then: 5 rounds of… 5 Squat Clean (should be heavy) Sprint to flag pole * walk/ jog back *No time component on today’s workout. Pick a weight […]


Kiff OH

3-12-16

CrossFit: Partner WOD for time… – Run to Cul-de- sac w/ KB, 100 KB swings, run back – Run to Cul-de-sac w/ barbell, 100 thrusters, run back – Run to Cul-de-sac w/ Wallball, 100 1/2 moons, run back


Grace Farmer carry

3-11-16

CrossFit: 16.3 Open Workout 7 minute amrap 10 power snatch (75/55) 3 bar muscle ups Scaled version: 10 power snatch (45/35) 5 jumping chest to bar pull ups


group 9

3-10-16

16.3 gets announced tonight! What are your predictions?! CrossFit: Split Jerk 1-1-1-1-1 then: 4 rds for time… 400m run 15 Wallball 10 Box Jump 5 Pull-ups