Today’s Workout'S ARCHIVE

  • 7-25-15

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

      Crossfit: “The Escape Artist” In teams of 2: 800 Meter  Sledge Hammer Carry Run 40 Sledge Hammer swings 400 Meter Sledge Hammer Carry Run 20 Synchronized partner Burpees 200 meter Walking Lunges M.I.T 9 AM

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  • 7-24-15

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

      Crossfit: 15 minutes- Bar Muscle Up practice then 15 min AMRAP 7 Burpees 5 Air squats 3 Bar Muscle Up

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  • 7-23-15

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

        Crossfit: ” Crossfit Nae Nae” 30 minute EMOM 10 Pistols 5 Wall Balls (20/16)

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  • 7-22-15

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

          ***  Be sure to follow  the CFW team and Master’s Athlete Leilani  at the Games this week! http://games.crossfit.com/ Crossfit: REST M.I.T 6:45 pm Mobility Class: 7 pm

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  • 7-21-15

    By Kimberly | In Today's Workout | on July 20, 2015

    Crossfit: (Push press- 3 reps X 5 sets) (Chin up- 3 reps X 5 sets) then: 4 rounds for time: 400 Meter Run 25 Push ups

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  • 7-20-15

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

      Crossfit: Snatch Grip Deadlift 5 reps X 5 sets then: “Diane” 21-15-9 Deadlift (225/155) HSPU

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  • 7-18-15

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

      Crossfit: 26 Minute AMRAP ” Batman and Robin” **In teams of 2** Partner A- 400M run Partner B – AMRAP Hang Power Cleans + Jerks (135, 95) until A gets back. Switch and repeat. (score is reps of hang power clean and jerks) (Each person only runs once and C and J’s once) Partner […]

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  • 7-17-15

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

          Crossfit: * Work up to heavy Thruster then: “Fran” 21-15-9 Thrusters(95/65) Pull ups

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  • 7-16-15

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

        Crossfit: 8 Rounds for time: 3 – Front Squat( 135/105) 6- KettleBell Swings (24/16kgs) 9-Box Jumps ( 24/20)

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  • 7-15-15

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

      *Be sure to check fb for details on tonight beach get together! Crossfit: REST M.I.T: 5:45

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  • 7-14-15

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

      Crossfit: Shoulder press 5 reps x 5 sets then 5 rds for time: 20 Wall Balls 2 Rope Climbs

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  • 7-13-15

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

      Crossfit: Power Snatch 2 reps X 5 sets Snatch 2 reps X 5 sets then 10 minute AMRAP: 200 meter -Run 10 Burpee Pull-ups

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  • 7-11-15

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

        *Come out and support the WWC at the Old School Classic* * CFW is closed today due to Weight lifting meet Crossfit: CANCELLED   M.I.T REST DAY

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  • 7-10-15

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

        ***The Old School Classic hosted by WWC is tomorrow at 9am!*** **CLASSES CANCELLED JULY 11th for Weight lifting meet** Crossfit: 800 meter- Run 50 Wall Balls 40 Double Unders 400 meter Run 30 KB 20 TTB 200 meter Run 2 Rope Climbs

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  • 7-9-15

    By Kimberly | In Today's Workout | on July 8, 2015

      Crossfit: 10 minute -Double Under Practice then: On the 2 Minute for 20 Minutes: 7 Burpees 5 Power Cleans (185/135) 3 Muscle Ups (2 dips & 2 pull ups=1 MU)

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  • 7-8-15

    By Kimberly | In Today's Workout | on July 7, 2015

        **Be sure to join Wilmington Beach fit tonight for a beach workout!! Check FB for details** Crossfit: REST Mobility: Cancelled M.I.T Camp

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  • 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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