Today’s Workout

The CrossFit Wilmington Workouts


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


3-9-16

CrossFit: REST Strongman: 5:30 pm


image

3-8-16

CrossFit: Thruster 5-3-3-1-1-1 20 min cap No more than 2 min between sets then: EMOM for 14 min: 5 DB Snatch (70/45) 5 Broad jumps


Congrats to Kimmy on winning the Arnold World Championship middleweight strongwoman competition!

3-7-16

CrossFit: Back Squat 5-3-3-1-1-1 20 min time cap No more than 2 min between sets then: 8min AMRAP: Deadlift (225/155) Burpee pull-up


marylou

3-5-16

CrossFit: “Mini Arnold” for time 400 meter DB Carry (70/30) 50 DB snatch (same) 50 Sledge Hammer swings 50Pushups 400 meter DB carry Strongman: 9 am M.I.T 8:45 am


16.1

3-4-16

CrossFit: Open Workout 16.2 Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135 / 85 lb. If completed before 4 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 13 squat cleans, 185 / […]


pull up

3-3-16

CrossFit: Power Snatch 1-1-1-1-1 15 min cap then: 20 min AMRAP Power snatch + OHS x 3 200m run (Mailbox/ back)


3-2-16

CrossFit: REST Strongman: 5:30pm