Today’s Workout'S ARCHIVE

  • CrossFit Games Open Starts in 7 Days!

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

    Registration is now open for the 2015 CrossFit Games Open. The 2015 Reebok CrossFit Games season is a three-stage test of fitness, comprised of the Open, Regionals, and the world championships, the CrossFit Games. We are setting up two teams for the open this year.  Team Competitive EDGE will be headed up by Caleb and comprised of our […]

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  • Clean Eatz Express Now Available At CFW

    By Thomas | In Today's Workout | on February 17, 2015

    CFW has joined up with Clean Eatz to bring you healthy, fresh, proportioned meals directly from the CompEDGE Supplement Bar in Front Box for $7/entree. Food selections will vary and rotate — let us know your favorite Clean Eatz dish and we will incorporate that into rotation if possible.   Mobility Class 9am 6pm Open […]

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  • 02/17/2015

    By Thomas | In Today's Workout | on February 16, 2015

    Crossfit: DODGEBALL! CFW Supplemental Run 400m @ 80% x 8 Rest walk 90sec b/w Wilmington Weightlifting Club (A) Power Snatch – heavy single Then off that number… 90% x 1, 95% x 1, 100% x 1 Power Clean & Power Jerk – heavy single Then off that number… 90% x 1, 95% x 1+1, 100% x […]

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  • 02/16/2015

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

    Bryce C. performing a shoulder press Crossfit: Back Squat Work up to a Heavy Single Then: for time 25-20-15-10-5 Kettle Bell Swings 24/16 Push Ups Wilmington Weightlifting Club: (A) Snatch – heavy single Then off that number… [90% x 1, 95% x 1, 100% x 1] x 2 Clean & Jerk – heavy single Then […]

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  • 2/14/2015 Valentine’s Day Massacre

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

    We will be holding our Valentine’s Day Massacre competition today. There will be no CrossFit classes. Child Care will be available for a $5 fee. Clean Eatz will also have a food truck on site from 10am-3pm. Schedule: 7-8am Athlete Registration 8-8:30am Athlete Briefing 9:00am Heat 1 Begins

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  • 2/13/2015

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

    There will be a volunteer meeting Friday evening at 6pm for those interested in helping out with the Valentine’s Day Massacre competition on Saturday. All help will be greatly appreciated.   CrossFit 5 Rounds of: Bench Press 5 reps Chin-ups 5 Reps Rest 2:30min b/w rds Then: For Time 50,40,30,20,10 Double Unders Sit-ups Supplemental 4 rds […]

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  • 2/12/2015

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

    We will be holding a volunteer meeting Friday evening at 6pm for those interested in working the Valentine’s Day Massacre event this Saturday. There will be no kids care Thursday evening. We apologize for the inconvenience. Crossfit: 10,9,8,7,6,5,4,3,2,1 Deadlift 185/135 Push Press 185/135 *Must use one bar for the workout.  Clean the weight for the […]

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  • 2/11/2015 Valentine’s Day Volunteers

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

    If you are interested in volunteering and/or judging for the Valentine’s Day Massacre competition this weekend, there is a sign-up sheet on the whiteboard in the gym. Crossfit: Rest Day Open Gym 9am-12pm and 5pm-8pm MIT 5:45 pm Mobility Class 7pm Wilmington Weightlifting Club: Rest

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  • Its that time of the year again! We are ready to kick off our 2015 Body Transformation Challenge! Initial Body Fat Testing/Before Photos – February 18-21st Final Body Fat Testing/Before Photos – April 1-4 $50 Entry Fee    REGISTER HERE —> SEMINARS TAB If you would like your body fat measured in between the initial and […]

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  • 2/9/2015

    By cody | In Today's Workout | on February 8, 2015

    Brandon, Misty, Laura, Kiff, and Scott working through Saturday’s Raider WOD. CrossFit Back Squat – 5r x 5s Increase 3-5% from last week AMRAP 8min: 3 Power Cleans 185lb/115lb 3 Burpees Over the Bar 3 Box Jumps 30/24 Supplemental 3 rds of: Row 500m, rest 2min Run 400m, rest 2 min Wilmington Weightlifting Club (A) Snatch – heavy […]

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  • 2/8/2015 Pics From The Week

    By cody | In Today's Workout | on February 7, 2015
  • 2/7/2015

    By cody | In Today's Workout | on February 6, 2015

    CrossFit In teams of 4-6, complete the following for time: 300m Raider Push to Cul De Sac 300m run back to gym 100 KB Swings 24/16 100 Sandbag Cleans 300m Sandbag Run 300m run back to gym 100 Deadlifts 115/95 100 Burpees 300m Sandbag Run 300m Raider Push Supplemental Run 40min @easy pace Wilmington Weightlifting […]

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  • 02/06/2015

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

    CrossFit 5 rounds of: 5 Bench Press 10 Bent Over Rows rest 2:30 b/w rds then: 3 rounds of: 20 Double Unders 10 Burpees Supplemental Row 250 meters x 5 rest 2 minutes b/w   Wilmington Weightlifting Club: (A) Snatch – [65% x 2, 70% x 2, 80% x 2, 85% x 1, 90% x 1] x […]

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  • Tony’s Birthday WOD 02/05/2015

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

    Crossfit: Tony’s Birthday WOD For Time: 800 meter run 19 Dead Lifts 135/95 19 Pull Ups 400 Meter Run 19 Power Cleans 135/95 19 Box Jumps 400 Meter Run 19 Ground to Over Head 135/95 19 Toes to Bar 800 Meter Run Crossfit Supplemental: row 2k rest 8 minutes row 2k Wilimington Weightlifting Club (A) Jerk […]

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  • 2/4/2015

    By cody | In Today's Workout | on February 3, 2015

      Monsters In Training 5:45pm Open Gym 7-10am 5-8pm Mobility Class 9am 7pm Wilmington Weightlifting Club Rest

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  • 02/03/2015

    By Thomas | In Today's Workout | on February 2, 2015

    Crossfit: Shoulder Press 5 Reps x 5 Sets Then: 6min AMRAP: 10  Kettle Bell Swings 24kg/16kg 5 Hand Stand Push Ups Wilmington Weightlifting Club (A) Power Snatch – [65% x 1, 70% x 1, 75% x 1, 80% x 1] x 3; 70% x 2 x 3 Power Clean and Jerk – [60% x 1, 65% […]

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  • 02/02/2015

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

    Its not too late to sign up for our Valentine’s Day Massacre Competition! Click Here for more info.   Crossfit: Back Squat 5 reps x 5 sets Then: “Grace” 30 Clean and Jerks for Time 135/95 CFW Supplemental Row 500m x 6 rest the time it takes you to complete each Wilmington Weightlifting Club All Snatch […]

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  • 02/01/2015 Week In Pics

    By Thomas | In Today's Workout | on January 31, 2015
  • 1/31/2015

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

    Crossfit: Partner WOD: Buy In: 400m Deadlift Grip Axle Bar Carry. One partner carries at a time. If the bar touches the ground, each person performs 20 burpees. then: 60-40-20 Axle Bar Front Squats 135/95 Push-Ups On Axle Air Squats Buy Out: 400 Meter Wall Ball Over Head Run Wilmington Weightlifting Club Team Training 10am

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  • 1/30/2015

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

    Crossfit: Push Press- 6r x 6s Then: Tabata – 20 Seconds On/10 Seconds Off 3min Kettlebell Swings 24/16 3min Double Unders 3min Burpee Over Abmat Wilmington Weightlifting Club: All Clean and Jerk: Work up to a heavy 4 Snatch Pulls: 100% x 4 x 4 Strength Weighted Pull ups: Heavy Single Bench Press: Heavy triple Endurance 10 […]

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  • 1/29/2015

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

      Crossfit: Deadlift 8 sets x 3 reps then: 8 minute AMRAP of 5 Overhead Squats 135/95 8 Pull Ups Wilmington Weightlifting Club: All Snatch: Work up to a heavy 4 Clean Pulls: 100% x 4 x 4 Strength For completion 75 Push ups 75 Air Squats 25 Box jumps Break up sets/movements as desired Endurance […]

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  • 1/28/2015

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

    Crossfit: Mobility class will now be at 7pm Open Gym 7am-10am 5pm-8pm Mobility Class 9 am 7 pm Monsters In Training 5:45pm Wilmington Weightlifting Club: Rest

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  • CrossFit Wilmington and the Wilmington Weightlifting Club will start their next Olympic Weightlifting Course on Saturday, February 21st. Classes will meet Wednesday evenings at 5:30pm and Saturday mornings at 10:00am. This course is for individuals who want to drastically improve their lifting technique, add weight to their lifts, and make their CrossFit workouts more efficient. […]

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  • 1/26/2015

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

      CrossFit Back Squat- Work up to a heavy triple then 2 sets of max reps with 80% of heavy triple Then: Perform 3rds of the following: 1min Thruster 115/75 1min Burpee Box Jump Overs 24/20 1min Knees To Elbow Rest 1min CFW Supplemental Row 200m x 10 rest 1min b/w Wilmington Weightlifting Club: All Work up to […]

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  • 1/24/2015 Wilmington Open Today

    By cody | In Today's Workout | on January 23, 2015

    There will be no CrossFit classes, MIT, or kids care today. We will be hosting the 2015 Wilmington Open. Spectators are welcome to attend! The schedule will be as follows: Women’s Session: 10am Men’s Session 1: Less than 85kg 12:30pm Men’s Session 2: 85kg & above 3:00pm

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  • 01/23/2015

    By cody | In Today's Workout | on January 22, 2015

    Emily M. performing a snatch during team training with Wilmington Weightlifting Club. REMINDER: Crossfit Wilmington will be closed Saturday January 24th for The 2015 Wilmington Open. There will be no MIT or kids care Saturday.   Crossfit: Push Press 2r x 5s then: For time: 100 Wallballs *400 meter run penalty each time you put […]

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  • 01/22/2015

    By cody | In Today's Workout | on January 21, 2015

        Craig and Keith performing Power Cleans REMINDER: Crossfit Wilmington will be closed Saturday January 24th for The 2015 Wilmington Open. There will be no MIT or kids care Saturday. There will be no kids care Thursday morning. We apologize for the inconvenience. Crossfit: Deadlift – 2r x 5s @90% then: AMRAP 9min: 3 […]

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  • 01/21/2015

    By cody | In Today's Workout | on January 20, 2015

    Ryan and Albert working on running technique during Without Limits Running Clinic   Mobility class will now be at 7pm starting this Wednesday. Open Gym 7am-10am 5pm-8pm Mobility Class 9 am 7 pm Monsters In Training 5:45pm Wilmington Weightlifting Club: Rest

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  • 01/20/2014

    By cody | In Today's Workout | on January 19, 2015

     Wednesday evening’s mobility class will be changed from 6pm to 7pm starting this Wednesday. CrossFit 5 rounds of: FAT Bench Press 3r Weighted Chin-Up 3r rest 2:00min b/w then: 9-15-21-15-9 reps for time: Burpee Pull-ups Double Unders Wilmington Weightlifting Club: All 3 position Snatch: 60% x 2; 65% x 2; 70% x 2; 75% x […]

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  • 01/19/2015

    By cody | In Today's Workout | on January 18, 2015

    CrossFit: Front Squat – 2r x 5s then: Perform three rds of the following: 1min Power Clean 185/105 1min CTB 1min Box Jumps 24/20 Rest 1min Supplemental Run 400m x 6rds Rest the time it takes to complete each Wilmington Weightlifting Club: All Snatch: Work up to 85% Clean and Jerk: Work up to 85% Strength Behind […]

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