Today’s Workout'S ARCHIVE

  • 12-5-15

    By Kimberly | In Today's Workout | on December 4, 2015

    Crossfit: “Daphne and Velma” -Partner Workout Partner A- 200 m walking lunge ( lunge to flag pole) Partner B- 200 m Farmers walk with kb’s (2-24/2-16) Switch Partner A-50 V-ups Partner B- Hold air squat when Partner A working Switch Partner A- 30 Jumping squats Partner B- hold plank while Partner A Working Switch Both […]

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  • 12-4-15

    By Kimberly | In Today's Workout | on December 3, 2015

    Crossfit: Deadlift- Heavy Single then 21-15-9 WB’s (20/14) Pistols

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  • 12-3-15

    By Kimberly | In Today's Workout | on December 2, 2015

    Crossfit: Push Press- Work to heavy single Then: 10 min EMOM: Even- 10 Triple Unders or 20 DU’s Odd- 10 push ups

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  • 12-2-15

    By Kimberly | In Today's Workout | on December 1, 2015

    Crossfit: REST Mobility: 7 pm

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  • 12-1-15

    By Kimberly | In Today's Workout | on November 30, 2015

    Crossfit: Squat- Heavy single 6 rds for time: 5 Double Push-up Burpee 5 KB Swing (16/24)

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  • 11-30-15

    By Kimberly | In Today's Workout | on November 29, 2015

    Crossfit: Bench Press- Heavy single Max reps without dropping from bar- Pull ups ( no kipping/STRICT/settled at bottom)

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  • 11-28-15

    By Kimberly | In Today's Workout | on November 27, 2015

    Crossfit: 1 250 Meter Row 2 Muscle-Ups or BMU 3 KB Thrusters 53/35 lbs 4 Box Jumps 24/20 5 Handstand Push-Ups 6 Chest-to-Bar Pull-Ups 7 Kettlebell Swings 53/35 lb 8 Single-Arm KB Snatches (4 each arm) 9 Toes to Bar 10 Walking Lunges w/KB’s 53/35 lbs 11 Ring Dips 12 Burpees

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  • 11-27-15

    By Kimberly | In Today's Workout | on November 26, 2015

    Crossfit: Open Gym- 8am to noon

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  • 11-26-15

    By Kimberly | In Today's Workout | on November 25, 2015

    *Crossfit Wilmington is closed today! *Friday hours- Open gym from 8am to noon.(No classes) Happy Thanksgiving!

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  • 11-25-15

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

    ** Crossfit Wilmington will be closed tomorrow for Thanksgiving)! ** Friday- CFW will have open gym from 8am until noon. (no classes ) Crossfit: REST DAY Mobility: 7 pm

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  • 11-24-15

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

    Crossfit: Back squat-Work up to a heavy double with reverse bands (red) then: 5 rds for time: 5 Back Squat (185/135) 400 m run/row

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  • 11-23-15

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

    Crossfit: Bench Press-Heavy Double then : 10 min AMRAP: 10 Strict ring dips or reg dips 10 Push ups 10 V-ups

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  • 11-21-15

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

    Crossfit: ” 1/2 Murph” 800m run 50 Pull ups- 100 push ups 150 Air squats 800 m run M.I.T No M.I.T

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  • 11-20-15

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

    Crossfit: Yoke walk (+150/+50)-6 x 50 feet (no more than 4 minutes rest in between) then: The long haul chip-a-way: 800 meter- DB run/brisk walk (70-90/20-40) 50 DU’s 40 GHD sit ups 30 Wall Balls (20/14) 20 Pistols 10 T2B 400 meter- DB run/ brisk walk

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  • 11-19-15

    By Kimberly | In Today's Workout | on November 18, 2015

    Crossfit: (Shoulder Press 3 reps x 8 sets) (Weighted Chin up 3 x 8) then: 15 min AMRAP: 5 Push Press(135/95) 15 Push Ups 5 Ring dip

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  • 11-18-15

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

    Crossfit: REST Mobility: 7 pm

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  • 11-17-15

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

    Crossfit: Deadlift- Heavy triple then with 60% of triple- (4-6 x 5) then: 5 rds for time: 8 Front squats (185/135) 8 Bar facing Burpee over barbell

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  • 11-16-15

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

    Crossfit: (Bench Press – 4-5 x 5 sets) (Bent over barbell rows 10 x 5) then: 15 min EMOM: 0-2 rope climbs 1-30 sec- plank 2- 30 DU’s

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  • 11-14-15

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

    Crossfit: Buy in: 800 meter run/jog with db’s (50-70/20-30lbs) 10 Tire Flips 50 Burpees 50 Flutter kicks 50 Push Ups 50 Air Buy out: 800 m run

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  • 11-13-15

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

    Crossfit: Work up to heavy triple -rack pull from knee height ( 4-45lb plates stacked each side_ then 10 rds for time: 10 Walking lunges with kb in front 5 Deadlifts at bodyweight Supplemental: 10- 50 yd sprints with a minutes rest between

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  • 11-12-15

    By Kimberly | In Today's Workout | on November 11, 2015
  • 11-11-15

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

    Crossfit: REST Mobility: 7 pm

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  • 11-10-15

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

    Crossfit: Squat with rev bands – Work up to heavy triple then: Squat- BW for 20 reps then: 7 min AMRAP: 3 Power Cleans- (135/95) 3 Box Jumps – (30/24) Supplemental: Sprint x 200 m x 10 – rest 2 min b/tw efforts

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  • 11-9-15

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

    Crossfit: Bench Press- Heavy Double then: ( Weighted Pull ups-5 X 5 + Ring dips- 5 x 5) Supplemental: Row  AFAP for 30 seconds x 1 minute rest x 10 sets

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  • 11-7-15

    By Kimberly | In Today's Workout | on November 6, 2015

    **** CFW is closed this weekend.

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  • 11-6-15

    By Kimberly | In Today's Workout | on November 5, 2015

    CrossFit: Deadlift from 2″ Deficit – work to a heavy triple Deadlift from the floor – 80-85% of triple x 3 x 6 then: AMRAP in 7  min: Even-4 Power Clean (with ~55% of Deadlift triple) Odd- 8 Burpee over Bar (must face bar) Supplemental : Assault Bike / Row / Run- 18 minutes @ […]

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  • 11-5-15

    By Kimberly | In Today's Workout | on November 4, 2015

    Crossfit: Bench Press 4-6 X 5 then: 1o min AMRAP: 30 T2B 30 Ring Push Ups

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  • 11-4-15

    By Kimberly | In Today's Workout | on November 3, 2015

    Crossfit: REST Mobility: 7 pm

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  • 11-3-15

    By Kimberly | In Today's Workout | on November 2, 2015

    Crossfit: Back Squat 4-6 X 5 Good morning 4-6 X 5 then: Diane 21-15-9 Deadlifts(225/155) HSPU

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  • 11-2-15

    By Kimberly | In Today's Workout | on November 1, 2015

        Crossfit: Shoulder Press x 4-6 + Push Press x 4-6 x 5 ( do not drop bar ) then: AMRAP in 12 minutes: 1 Muscle Up + 3 Box Jumps (36″/30″) Supplemental: Assalut Bike/ Row x Max Effort x 6 minutes

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