Today’s Workout'S ARCHIVE

  • Congrats to all of our lifters in Greenville today. With 8 lifters, the club captured 6 gold medals and 2 silvers.

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  • Shoshin Ryu Self Defense Seminar March 6th

    By cody | In Today's Workout | on February 28, 2014

      Shoshin Ryu NC will be offering a self defense seminar on March 6th from 6-8pm. The seminar will be held in the Shoshin Ryu dojo, located on the 2nd floor of CrossFit Wilmington. Cost is $20 per person. Sign up sheet is on the upcoming events board. Cost is $20 per person. CrossFit In […]

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  • Open Workout 14.1

    By cody | In Today's Workout | on February 27, 2014

          CrossFit CrossFit Open WOD 14.1 10min AMRAP: 30 Double Unders 15 Power Snatch (75/55)  

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  • Open Starts Friday

    By cody | In Today's Workout | on February 26, 2014

    The 2014 CrossFit Games Open starts Friday! The workouts will be programmed into our CrossFit classes each Friday. CFW members and those traveling to CFW to receive judging for their workout will have the opportunity to complete the Open workout on Saturdays from 11am-12pm. Please register under CrossFit Wilmington Team 2. To register for the 2014 Crossfit […]

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  • Mobility Day

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

    ****Reminder: There will be no CrossFit classes today. Wednesday are our new mobility/rest day. The gym will not open until 7am. Open Gym 7-10am 5-8pm Mobility Class 9am 6pm Wilmington Weightlifting Club Front squat: 80% x 3 x 5 Snatch pull: 95% (of snatch) x 2 x 3 Jerk: max for day; 90% of that […]

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  • 2/25/2014

    By cody | In Today's Workout | on February 24, 2014

        CrossFit 5 rounds of: Push Press 5r Weighted Pull-Up 5r rest 2min b/w rounds then: 3 rounds of: 7 Tire Flips 20 Push-ups 300m Run to flagpole and back Wilmington Weightlifting Club Snatch – (75% x 2, 80% x 1, 85% x 1) x 2 Clean & jerk – (75% x 2, 80% […]

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  • Today is the last day to be measured for our 2014 Body Transformation Challenge. There will be testing from 6:30-7:30am and 6-7pm. Register Here If you get a mindbody homepage, please click on the “Seminars” tab.     CrossFit REMINDER: We are switching our mobility day back to Wednesdays this week. Wednesday’s schedule will be […]

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  • 2/23/2014

    By cody | In Today's Workout | on February 22, 2014
  • 2/22/2014

    By cody | In Today's Workout | on February 21, 2014

    ***SCHEDULE CHANGE: We are switching our mobility/rest day back to Wednesdays. Thursdays will follow a normal crossfit class schedule. This will begin next week.   CrossFit In teams of 3-4, complete the following for time: 600m Raider Push to cul de sac and back (+140) 70 Tire Flips 600m Raider Pull w/ Rope 150 KB […]

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  • Register here:https://clients.mindbodyonline.com/ASP/home.asp?studioid=7095 If you get a mindbody menu page, click on the “seminars” tab. Initial Body Fat testing times: Friday 4-5pm Saturday 11:30am-12:30pm Monday 6:30-7:30am, 6-7pm   We will be switching our Wednesday and Thursday schedules starting next week. Wednesday will be our new mobility day and we will run crossfit classes on Thursdays.   […]

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  • Congrats CFW Instructor Natasha!

    By cody | In Today's Workout | on February 19, 2014

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

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  • 2/19/2014

    By cody | In Today's Workout | on February 18, 2014

          CrossFit Weighted Chin-Up 5-5-3-3-1-1 3 rds of: 12-15 Reverse Hyper 12-15 Back Extension Plank Holds 3rds x 1min each: Front, Right, Left CFW Supplemental Row 1k x 3 rest 4min b/w rds Wilmington Weightlifting Club Front squat: 80% x 3 x 5 Snatch pull: 95% (of snatch) x 2 x 3 Jerk: […]

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  • The MJÖLNIR – Day 2

    By cody | In Today's Workout | on February 17, 2014

        CrossFit Warm Up 4 rounds of… 6 Push Ups 6 Dead hang Chin Ups 10 Squats Test Bench Press – 3 rep max (15 minute time limit) Rest 4 minutes AMRAP in 5 minutes – Rope Climb (no feet – 15ft) Rest / Warm up for run 10 minutes Run 1 mile with […]

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  • The MJÖLNIR – Day 1

    By t. | In Today's Workout | on February 16, 2014

        CrossFit Warm Up 2 rounds of… 3 Clean High Pulls (115-135-males / 65-85- females) 1 Hang Clean 2 Clean 2 Push Press 1 Jerk Test Power Clean – 1 rep max (15 minute time limit) Back Squat – 3 rep max (15 minute time limit) Muscle Up – Max reps in 1 minute […]

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  • 2/16/2014

    By cody | In Today's Workout | on February 15, 2014

    Congratulations to all of our competitors on Saturday. Thank you to CrossFit Vengeance for hosting a great event!

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  • 2/15/2014

    By cody | In Today's Workout | on February 14, 2014

        CrossFit Partner WOD: with one person working at a time, complete the following: Run 400m 50 Thrusters (75/55) 40 Box Jumps (24/20) 30 Burpee Over Bar 20 OHS (75/55) Run 800m 50 OHS 40 Burpees Over Bar 30 Box Jumps 20 Thrusters Run 400m Supplemental Run 3 miles @70%

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  • 2/14/2014

    By cody | In Today's Workout | on February 13, 2014

        CrossFit For Time: 25 Sandbag Cleans (80/60) 25 Sandbag Squats (80/60) 25 GHD Sit-ups 25 Back Extensions 25 Burpees 50 Sledgehammer Swings (12/8) 25 Toes to bar 25 Axle Hang Cleans (105/75) 25 Axle Push Press (105/75) 25 Hand Release Push ups 25 Turkish get ups (16kg/12kg KB) Wilmington Weightlifting Club Snatch balance […]

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  • Health & Performance Seminar Thursday 6pm

    By cody | In Today's Workout | on February 12, 2014

    Join us Thursday evening at 6pm for a Health & Performance Seminar.  The effect of poor sleep, bad diet, gut health, Rx drugs, and even training has on cortisol, and in turn the affects cortisol has on sleep, diet, gut health, drugs and performance is profound. Learn how to become healthier than ever in 2014! […]

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  • CLOSED TODAY

    By cody | In Today's Workout | on February 11, 2014

    We are closed the rest of the day due to the power outage in the area.     CrossFit Clean Pull x 5 + Box Jump x 3 then: Tabata(20sec work/10sec rest) the following: 4min Wallballs (20,14) rest 1min 4min KB Swings (24,16) rest 1min 4min Ab mat sit ups CFW Supplemental Run 400m x […]

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  • 2/11/2014

    By cody | In Today's Workout | on February 10, 2014

        CrossFit Complete the following complex with as heavy as weight possible: 1 Snatch Deadlift 2 Hang Snatch Pull 1 Hang Snatch 2 OHS then: AMRAP 10min: 7 Shoulder to Overhead (145/95) 5 Bar MU (sub 3 pull-ups/3 dips per MU) 1 Rope Climb (15′) Wilmington Weightlifting Club Hang Snatch from power + Hang […]

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  • WSC 4:45pm and 5:45pm Classes

    By cody | In Today's Workout | on February 9, 2014

    Wilmington Strength & Conditioning will now offer two evening classes at 4:45pm and 5:45pm.     CrossFit “Shankle Comple” – work up to the heaviest weight possible 1 clean deadlift 3 hang clean pulls 1 hang clean 2 split jerks Then: Stronman/woman Medley for time: 25m Prowler Pull w/ rope (+190/+110) 25m Prowler Low Push […]

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  • 2/9/2014

    By cody | In Today's Workout | on February 8, 2014
  • 2/8/2014

    By cody | In Today's Workout | on February 7, 2014

        CrossFit Open Workout 13.2 AMRAP 10min: 5 Shoulder to Overhead 115/75 10 Deadlift 115/75 15 Box Jumps 24/20 CFW Supplemental Run 3omin @65%

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  •           CrossFit For time: Complete 5 round of the following 5 Hang Cleans (135/95) 5 Power Jerks (135/95) then: Buy Out: 100 Sledgehammer Swings (12/8) Wilmington Weightlifting Club Snatch from below the knee – 70% x 2 x 5 – 1 min rest between sets Snatch balance – max for day; […]

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