Today’s Workout'S ARCHIVE

  • 05/26/2015

    By Thomas | In Today's Workout | on May 25, 2015

    Crossfit: Clean Pull- 2 Reps X 4 Sets Then: EMOM for 12 minutes 2 Power Cleans + 1 Jerk -185/135 Wilmington Weightlifting Club: (Incline Dumbbell Bench Press x 6-8) + (Hammer Pull Ups x 6-8) x 4 (Cuban Press x 6) + (Rotational Dumbbell Shoulder Press x 8-10) x 3 (Chest Supported DB Row x […]

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  • 05/25/2015

    By Thomas | In Today's Workout | on May 24, 2015

                                      Memorial Day is not about going to the beach, cookouts or a day off from work. It is about remembering the men and women who have given the ultimate service to this country. Whatever your plans today, take […]

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  • 05/23/2015

    By Thomas | In Today's Workout | on May 22, 2015

                              Crossfit: In Teams of 4 100 Tire Flip Jump in &Jump Out 800 Meter  Team Log carry 100 Tire Flip Jump in and Jump Out MIT: 9:00AM Wilmington Weightlifting Club: Port City Memorial Day Open

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  • 05/22/2015

    By Thomas | In Today's Workout | on May 21, 2015

                            Crossfit: Split Jerk-1 Rep X 6 Sets Then for time 15,12,9,6,3 Push Press 95,65 Pull Ups Wilmington Weightlifting Club Bar/Technique work Sauna, Ice, Mobility  

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  • 05/21/2015

    By Thomas | In Today's Workout | on May 20, 2015

                                          Crossfit: “Capoot” For time: 100 push-ups Run 800 meters 75 push-ups Run 1,200 meters 50 push-ups Run 1,600 meters 25 push-ups Run 2,000 meters Wilmington Weightlifting Club 40 Yard Sprint x 10 Rest 2 minutes between […]

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  • 05/20/2015

    By Thomas | In Today's Workout | on May 19, 2015

            Crossfit: Rest MIT: 5:45pm Mobility Class: 7:oopm Wilmington Weightlifting Club: Rest Day  

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  • 05/18/2015

    By Thomas | In Today's Workout | on May 18, 2015

                          Crossfit: Push Press 3 Reps X 5 Sets Then: For Time Run 200 Meters 20 Chest To Bar Pull Ups 20 Toes to Bar Run 200 Meters 20 V-Ups 20 Burpees Run 200 Meters Wilmington Weightlifting Club: Snatch balance: Work up to a heavy […]

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  • Team CFW Advances To California

    By cody | In Today's Workout | on May 17, 2015

    After a hard fought weekend at the Super Regional in Atlanta, Team CrossFit Wilmington will advance to the world CrossFit Games. The CrossFit Games will take place July 24-26 in Carson, California. Congratulations to all of the athletes. Thank you to CrossFit Wilmington for all of your support! CrossFit Snatch 1r x 5s Snatch Balance […]

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  • 05/16/2015

    By Thomas | In Today's Workout | on May 15, 2015

    Crossfit: In teams of 3 complete for time 90 Axel Bar Front squats 105/65 90 kettlebell Swings 24/16 90 Burpee Box Jump Over 60 Axel Bar Front Squats 105/65 60 Kettle Bell Swings 24/16 60 Burpee Box Jump over 30 Axel Bar Front Squats 105/65 30 Kettle Bell Swings 24/16 30Burpee Box Jump over 800 […]

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  • 05/15/2015

    By Thomas | In Today's Workout | on May 14, 2015

            Crossfit: AMRAP in 20 minutes 10 Pull Ups 15 Push Ups 20 Air Squats Run 400 Meters Wilmington Weightlifting Club: Clean: Heavy Single With 80% of heavy single do 1 rep EMOM for 12 minutes Snatch Pulls: 120% x 2 x 8 Front Squat: Heavy Single 82% of Single x 3 […]

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  • 05/14/2015

    By Thomas | In Today's Workout | on May 13, 2015

                        Albert S. performing log clean and press during Strongman training       Crossfit: 3 Rounds for Time 8 Push Press 135/95 12 Burpee over Bar 16 Toes to bar Run 400 meters Wilmington Weightlifting Club: Clean: Heavy Single With 80% of heavy single do […]

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  • 05/13/2015

    By Thomas | In Today's Workout | on May 12, 2015

        Crossfit: Rest MIT: 5:45 pm Mobility 7:00pm Wilmington Weightlifting Club: Rest

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  • 05/12/2015

    By Thomas | In Today's Workout | on May 11, 2015

                                              Crossfit: Clean Pull 3 Reps X 4 Sets Then: EMOM for 12 minutes alternating Odd minutes-3 Clean and Jerks 155lb Even minutes-5 Chest to Bar Pull Ups   Wilmington Weightlifting Club Jerk: Heavy Single […]

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  • 05/11/2015

    By Thomas | In Today's Workout | on May 10, 2015

    Crossfit: Hang Snatch-1 Reps X 6 Sets Then: AMRAP in 8 minutes 3 Snatches 95/65 3 Overhead Squats 95/65 3 Box Jumps 24 inches  

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  • 05/09/2015

    By Thomas | In Today's Workout | on May 8, 2015

                          Crossfit: In Teams of 3 For time: complete 225 Wall Balls Row 5k *Two team members will be working at a time Wilmington Weightlifting Club: Team Training 11:00 AM

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  • 05/08/2015

    By Thomas | In Today's Workout | on May 7, 2015

                                Lead instructor Leilani B.  receives confirmation to compete at the Crossfit Games in California.   Crossfit: 3 Rounds 1 Minute Max Reps Wall Ball 1 Minute Max Reps Sumo Deadlift High Pull 75/55 1 Minute Max Reps Box Jumps 1 Minute […]

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  • 05/07/2015

    By Thomas | In Today's Workout | on May 6, 2015

                                Kimberly L. and Eric B. training together in CFW Strongman Prep Program Crossfit: Back Squat 10 Reps X 3 Sets at 60% of 1 Rep Max-focus on Speed out of the bottom Then: 3 Rounds for time 10 Pull Ups 10 […]

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  • 05/06/2015

    By Thomas | In Today's Workout | on May 5, 2015

                    Join Tony for The Applied Physiology and CFW Programming Seminar tonight at 6:30.  This seminar will give an explanation of the pertinent physiology of the Crossfit Athlete and the methods we use to program and train at Crossfit Wilmington. Crossfit: Rest MIT: 5:45PM Mobility Class 7:00PM Wilmington […]

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  • 05/05/2015

    By Thomas | In Today's Workout | on May 4, 2015

    Crossfit: Push Jerk- 2 Reps X 6 Sets Then: AMRAP in 10 minutes 6 Kettle Bell Swings 24/16 6 Burpee Box Jumps 24/20 Wilmington Weightlifting Club: Jerk: Heavy Single (Shoulder press x 5) + (weighted Chin ups x 5) x 8 Good Mornings: 8-10 x 5 Reverse Hyper: 25 x 2    

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  • 05/04/2015

    By Thomas | In Today's Workout | on May 3, 2015

      Crossfit: Hang Snatch + 1 Overhead Squat- work up to heavy single with focus on form Then: EMOM for 12 minutes odd minutes-3 Overhead Squats 135/95 Even minutes-3 Clean and Jerks 135/95 Supplemental: Run-4oo meters, rest 2 minutes X 4 Wilmington Weightlifting Club: 1 Snatch Pull + 1 Snatch: Work up to a Heavy […]

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  • 05/02/2015 CLOSED

    By Thomas | In Today's Workout | on May 1, 2015

    Crossfit Wilmington is closed today to host the Crossfit HQ level 1 certification.   We will resume normal business hours on Monday 05/04.  Have a great weekend!

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  • 05/01/2015

    By Thomas | In Today's Workout | on April 30, 2015

    Crossfit Wilmington will be closed at 7 pm tonight.  We will be canceling the 7pm Class tonight and Saturday Classes to Host the Crossfit HQ Level 1 Certification Course.   Crossfit: Hang Snatch 2 Reps X 5 Sets Then: 8 minute Amrap 5 Overhead Squats 135/95 5 Push Press 135/95 Wilmington Weightlifting Club: Three Position […]

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  • 04/30/2015

    By Thomas | In Today's Workout | on April 29, 2015

    Denise, Stephanie G, and Stephanie W. participate in MIT Reminder that Crossfit Wilmington will be closing early on Friday at 7pm and there will be no Saturday classes due to Crossfit HQ level 1 cert.  Crossfit: Hang Clean and Jerk 1 Rep X 6 Sets Then: 5 Rounds 8 Snatch Grip Deadlifts 185/135 8 Hand […]

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  • 04/29/2015

    By Thomas | In Today's Workout | on April 28, 2015

    Danny H. performing a Split Jerk NUTRITION & SUPPLEMENTATION Seminar TONIGHT at 6:30pm. Get your Macros in Balance and learn WHY and HOW! Crossfit: Rest Day Open Gym: 7am-1pm & 3:30pm-8pm MIT: 5:45PM Mobility Class: 7:00pm Wilmington Weightlifting Club: Rest Day

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  • 04/28/2015

    By Thomas | In Today's Workout | on April 27, 2015

    CFW intern Jenn A. performs a Hang Clean Crossfit: Split Jerk 2 Reps X 6 Sets Then: AMRAP in 8 Minutes of 5 Push Press 135/95 5 Pull-Ups Supplemental: 6 rounds of 100 meter Sprint 2 minute rest between efforts Wilmington Weightlifting Club: Jerk Balance: 3 x 4 Jerk: Heavy Single (Shoulder press x 5) […]

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  • 04/27/2015

    By Thomas | In Today's Workout | on April 26, 2015

     Steve P. Split Jerks 275lbs Crossfit: Front Squat work up to a Heavy Triple Then Front Squat 3X5 at 80% of Heavy Triple Then 5 rounds for time: 5 hang clean (135/95) 8 T2B Wilmington Weightlifting Club:  

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  • 04/25/2015

    By Thomas | In Today's Workout | on April 24, 2015

    Stan H. Split Jerking 295LBS Crossfit:  In Teams of 4-6 400 Meter RAIDER Carry- Drop penalty:Each team member performs 5 burpees 100 Tire Flips 400 Meter RAIDER Carry-Drop penalty:Each team member performs 5 burpees Wilmington Weightlifting Club: Team training 11:00 AM Snatch: Max Clean and Jerk: Max  

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  • 04/24/2015

    By Thomas | In Today's Workout | on April 23, 2015

    Be sure to join us for the Launch Party of K9 Fitness with Becky on Saturday from 11:30-1:30 https://www.facebook.com/events/1071140039632345/ Crossfit: Hang Clean skill instruction – mod heavy that tech allows Then: EMOM for 10 minutes odd 3 Clean and Jerk (135/95) even 4 burpee over bar Wilmington Weightlifting Club: Snatch: 70% x 3 x 3 […]

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  • 04/23/2015

    By Thomas | In Today's Workout | on April 22, 2015

    Kiff K. practicing Stone Loads and Carries Crossfit: Snatch – mod heavy w/ good tech – no press out Then: -AMRAP in 12 minutes: 6 OHS (135/95), 6 Snatch Grip Deadlift Supplement: Run 800m x 3 / Rest 4 min b/tw efforts Wilmington Weightlifting Club: Box Jumps from the Squat x as high as possible […]

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  • 4/22/2015

    By Thomas | In Today's Workout | on April 21, 2015

    Jenn WB. performing Push Press during Tuesdays Metcon Be sure to get your pre-order in for the Competitive Edge Wilmington Team t-shirt by Friday! Crossfit: Rest Day MIT: 5:45pm Mobility: 7pm Wilmington Weightlifting Club: Rest Day

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