Today’s Workout'S ARCHIVE

  • 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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  • Halloween At CFW!

    By Preston Landt | In Today's Workout | on September 30, 2014

      This Halloween CrossFit Wilmington is getting haunted! We will have games for the kids, a haunted house, and a costume WOD for everyone! Prizes for the costume contest will include T-shirts, CEP products, and a 10 class punch card to Monsters in Training!   Mobility Class 9am 6pm Open Gym 7-10am 5-8pm

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  • 9/30/2014

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

    CrossFit Split Jerk, 2rx7s @80% then for time: 30 Push Press, 105/75 20 Abmat Sit Ups 10 Burpee Pull Ups 20 Abmat Sit Ups 30 Push Press, 105/75 Wilmington Weightlifting Club Clean pulls: 120% x 2 x 5 Heaving Snatch Balance: 80% of snatch x 2 x 4 For completion… 50 GHD Sit Ups 50 […]

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  • 9/29/2014

    By Preston Landt | In Today's Workout | on September 28, 2014

      CrossFit Front Squat – work up to a heavy double then: 21-15-9 reps for time: Front Squat, 185/115 CTB Pull Ups   Wilmington Weightlifting Club Snatch: Heavy Single C&J: Heavy Single Shoulder press: 2 rep max

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  • 9/28/2014 Pics From The Week

    By cody | In Today's Workout | on September 27, 2014
  • 9/27/2014

    By cody | In Today's Workout | on September 26, 2014
    www.youtube.com/watch?v=3mlrYVyDOrc&feature=youtu.be

      CrossFit In teams of 3, with one barbell per team, complete the following for time: 200 Thrusters, 95/65 *One member of each team will be holding a kettlebell (24/16) off the ground *If the KB touches the ground, the team has a 30 burpee penalty (10 per person) *Every time the barbell is passed […]

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  • 9/26/2014

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

        CrossFit 1 Push Press + 1 Power Jerk + 1 Split Jerk x5s then: 10 min AMRAP 7 Hang Power Cleans, 95/65 9 Push Press, 95/65 12 Pull Ups Wilmington Weightlifting Club Snatch Balance: percentages based off snatch (65% x 2, 70% x 2, 75% x 2, 80% x 1) x 3 Snatch Pulls: 90% x 5 […]

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  • 9/25/2014

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

      CrossFit For time: Buy-In: 800m run then 3 rounds of: 20 Burpee Box Jumps, 24/20 20 Air Squats 20 Flutter Kicks (4-count) Cash out: 800m run Wilmington Weightlifting Club Clean and Jerk: (70% x 1, 75% x 1, 80% x 1, 85% x 1) x 3 4 rounds… 25 KB swings 20 GHD Sit […]

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  • 9/24/2014

    By cody | In Today's Workout | on September 23, 2014

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

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  • 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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