Today’s Workout'S ARCHIVE

  • 6/5/2014

    By cody | In Today's Workout | on June 4, 2014

            CrossFit Deadlift – 1RM then: 3 rounds for time: 21 Deadlift 185/115 15 Box Jumps 24/20 9 Bar facing Burpees Wilmington Weightlifting Club Snatch:  80% x 5 Back Squat: 95% x 1 x 5 AMRAP in 7 minutes… 5 Pull ups 10 GHD sit ups 15 Push ups

    CONTINUE READING
  • Beach Fit 6:15pm

    By cody | In Today's Workout | on June 3, 2014

    Join our friends down at Beach Fit on Wrightsville beach for fun in the sand! They will be meeting at 6:15pm near the Oceanic Pier.       Mobility Class 9am 6pm Open Gym 7-10am 5-8pm

    CONTINUE READING
  • Beach Fit Wednesday Evening

    By cody | In Today's Workout | on June 2, 2014

    Our friends at Beach Fit have invited us for a fun get together at Wrightsville Beach. They will be meeting at 6:15pm by the Oceanic Pier. Family and friends are welcome.       CrossFit  Bench Press – 1RM then: For time: 100 Sledgehammer Swings 12/8 -alternate sides every 10reps 75 Kettlebell Swings 24/16 50 CTB Wilmington […]

    CONTINUE READING
  • 6/2/2014

    By cody | In Today's Workout | on June 1, 2014

          CrossFit Back Squat - Work up to a heavy single then: 10min AMRAP: 2 Clean Deadlift (155/105) 1 Hang Clean 2 Push Press 2 Thruster CFW Supplemental Run 400m x 6 rest the amount of time it takes for each Wilmington Weightlifting Club EMOM for 10 minutes… Snatch 65% Then… Clean and Jerk 65% Run 1 mile […]

    CONTINUE READING
  • Pics From The Week

    By cody | In Today's Workout | on May 31, 2014
  • 5/31/2014

    By cody | In Today's Workout | on May 30, 2014

          CrossFit In teams of 3-5, complete the following for time: 120 Wallballs 20/14 40 Tire Flips 120 Overhead Walking Lunges w/ wallball 120 Push Press 95/65 100 Burpee Pull-ups 80 Push Press 95/65 170 Overhead Walking Lunges w/ wallball 20 Tire Flips 170 Wallballs *2 Wallballs per team. They must be held off the ground at all times. There will be […]

    CONTINUE READING
  • 5/30/2014

    By cody | In Today's Workout | on May 29, 2014

            CrossFit 10min AMRAP: 7 Thruster 95/65 7 Toes to Bar rest 5min 10min AMRAP 200m Run around CFW 2 Rope Climb 15′ all Wilmington Weightlifting Club Snatch: Work up to a heavy double Jerk: Work up to a heavy double Clean Pulls: 120% x 2 x 4

    CONTINUE READING
  • 5/29/2014

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

          CrossFit 4 rounds for total reps of: 1min Deadlift 115/85 1min KB Swings 24/16 1min Box Jump Overs 24/20 1min Double Unders  rest 1min then: Max Plank Holds – front, right, left x 3 each Wilmington Weightlifting Club Clean: Work up to a heavy double Snatch Pulls: 120% x 2 x 5 Back […]

    CONTINUE READING
  • 5/28/2014

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

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

    CONTINUE READING
  • Kids Kamp Deadline June 1st

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

    The deadline for Kids Kamp sign-up is Sunday, June 1st. CFW kids kamp will be JULY 21-25. The camp will have two groups: Ages 4-7 will be 8am-12pm Ages 8-12 will be 1pm-5pm Your children will enjoy a week filled with Crossfit movements, gymnastics, martial arts, nutrition and plenty more! Light snacks will be provided during the […]

    CONTINUE READING
  • Memorial Day

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

      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 a second to thank a veteran or an active member of our Armed Forces serving our […]

    CONTINUE READING
  • Day 1 Recap

    By cody | In Today's Workout | on May 23, 2014

    Team CFW currently sits in 11th place overall. The team fought hard in Day 1 and looks to move up in the rankings tomorrow. Follow the action live at 9:20am Saturday morning. Go to www.games.crossfit.com and click on the “Mid-Atlantic” tab.   There will be no child care Saturday. However, there will still be M.I.T. […]

    CONTINUE READING
  • Mid-Atlantic Regional Starts Friday!

    By cody | In Today's Workout | on May 22, 2014

    Team CFW begins competition live at 9am on Friday. Go to www.games.crossfit.com and click on the “Mid-Atlantic” tab to view the live action.       There will be no child care on Saturday. However, there will still be M.I.T.   CrossFit Push Press – 5RM then: AMRAP 18min: 40 Double Unders 20 Turkish Get-Ups 16/12 (10 […]

    CONTINUE READING
  • 5/22/2014

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

          CrossFit For Time: 800m Run Buy-In then: 3 rounds of: 20 Deadlift 225/155 15 Push-ups on bar 10 Slamball then: 800m Run Cash-Out Wilmington Weightlifting Club Snatch: 75% x 3 x 4 C&J: 75% x 3 x 4 Back Squat: 85% x 3 x 5

    CONTINUE READING
  • Memorial Day Murph

    By cody | In Today's Workout | on May 20, 2014

    The gym will be open Memorial Day, Monday, May 26th from 9am-12pm. We will be running “Murph” in honnor of Navy Lieutenant Michael Murphy. There will be three heats at 9am, 10am, and 11am. There will be no early morning or afternoon classes.       Mobility Class 9am 6pm Open Gym 7-10am 5-8pm

    CONTINUE READING
  • Watch Team CFW Live!

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

        CrossFit FAT Bar Bench Press - 5r x 5s rest 2:30min then: Partner WOD for time: 300m Prowler Push to flagpole and back +90/+50 (1 person working at a time) 50 Tire Flips (25 each) 300m KB Farmers Carry 24/16 (1 person working at a time) Wilmington Weightlifting Club Clean from Ballistic Blocks: Work up […]

    CONTINUE READING
  • Thank You!

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

    The cookout on Sunday was a huge success, raising over $1,500 for Team CFW in their travels to the Mid-Atlantic Regional next weekend. Thank who to everyone who came and also those who helped with the setup.   CrossFit Front Squat – 3RM then: 21-15-9 Front Squat 185/115 Pull-ups CFW Supplemental Sled Drag 40m x […]

    CONTINUE READING
  • Cookout/Raffle

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

    Join us from 1:00-3:30 for a cookout to support Team CFW at the Mid-Atlantic Regional next weekend! We are raffling off a ton of great prices including a $300 spa package and 8 Night Cruise.

    CONTINUE READING
  • Cookout Sunday!

    By cody | In Today's Workout | on May 16, 2014

    Join us for a cookout on Sunday from 1:00-3:30pm to support Team CFW at the Mid-Atlantic Regional May 23-25th. Bring family and friends! The food is on us. Winners of the raffle will be drawn at 3:00pm.       CrossFit In teams 3, with 1 person working at a time, complete the following: 60 Cleans 95/65 […]

    CONTINUE READING
  • 5/16/2014

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

        CrossFit Push Press – 4r x 5s rest 2min b/w sets then: For time: 150 Sledgehammer Swings 12/8 then: Plank Holds 1min front, right, left x 4 sets Wilmington Weightlifting Club 3 position snatch (power, knee, floor) 70% x 4 3 position clean (power, knee, floor) 70% x 4   Good Mornings: 8 reps x […]

    CONTINUE READING
  • 5/15/2014

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

        CrossFit 5 rounds for time: 6 Clean & Jerk 185/115 12 CTB Pull-ups 400m Run Wilmington Weightlifting Club Snatch: 90% x 1 x 4 Clean & Jerk: 90% x 1 x 4 Back Squat: 80% x 4 x 4   For time… 150 Sledge Hammer Swings

    CONTINUE READING
  • Cookout Sunday

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

    Please join us for a cookout on Sunday from 1:00-3:30pm. We will be auctioning off numerous items to support Team CFW at the Mid-Atlantic Regionals. The food is on us. Family and friends are welcome!       Mobility Class 9am 6pm Open Gym 7-10am 5-8pm

    CONTINUE READING
  • WSC T-Shirt Pre-Order

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

      We are taking pre-orders through Friday of our new WSC t-shirts and ladies tanks. The tanks will be similar to the CFW ladies tanks.         CrossFit For time: 5 Tire Flips 10 Axle Deadlift 155/105 100ft Yoke Carry +100/+0 10 Axle Deadlift 5 Tire Flips Rest 10-15min For Time: 10 Axle Push Press […]

    CONTINUE READING
  • T-Shirt Pre-Orders

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

    We are running another round of pre-orders for our mens shirts and ladies tanks. Please see an instructor to reserve one. CrossFit Front Squat 5r + Dynamic Effort Box Jumps 5r (30/24) – 4 sets rest 2 min b/w sets then: AMRAP 12min ascending ladder 3-6-9-12 and so on of : Clean To Thruster 115/85 […]

    CONTINUE READING
  • No Open Gym Sunday

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

    There will be no open gym on Sunday due to Mother’s Day.

    CONTINUE READING
  • Monsters In Training 8:45am

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

    Monsters In Training will take place at 8:45am on Saturday morning.         CrossFit In groups of 3-4, complete the following for time: 800m Team Sled Drag +100 150 KB Swings 24/16 125 Hand-Release Push-ups 50 Tire Flip Jump-in/out 100 KB Swings 24/16 75 Hand-Release Push-ups 40 Tire Flip Jump-in/out 800m Team Sled Drag 3 […]

    CONTINUE READING
  • 5/9/2014

    By cody | In Today's Workout | on May 8, 2014

          CrossFit In teams 3-5, complete the following for time: 100 Axle Deadlift 105/65 200m Raider Low Carry To flagpole 200m Raider Push Back To CFW 100 Axle Push Press 105/65 Take weight off of one bar and place on Raider 200m Wheelbarrow Carry to flagpole Remove Wheels and place on Raider 200m Raider Push […]

    CONTINUE READING
  • 5/8/2014

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

          CrossFit 4 rounds of: 1min Wallballs 20/16 1min Burpee Box Jump Overs 24/20 1min Ground To Overhead 95/65 1min Rope Climbs 15′ Rest 1min

    CONTINUE READING
  • 5/7/2014

    By cody | In Today's Workout | on May 6, 2014

    Massages will be offered Friday from 9am-1pm. Sign-up sheet is on the events board. Mobility Class 9am 6pm Open Gym 7-10am 5-8pm

    CONTINUE READING
  • Help support our CFW Athlete’s travels to the Mid- Atlantic Regional and CF Games in California. Traveling to CrossFit competitions can be expensive; from registrations fees, to hotels, meals and the cost of taking three days off work, our competitors have to pay all out of pocket.  To help offset some of these costs, we […]

    CONTINUE READING
COPYRIGHT ©CROSSFIT WILMINGTON. ALL RIGHTS RESERVED.
FIRST IN WILMINGTON - FIRST IN RESULTS