Today’s Workout

The CrossFit Wilmington Workouts


2-9-16

CrossFit: 5 x 5 Weighted pull ups then: 10 rds for time: 5 power cleans (155/105) + 6 ring dips + 7 toes to bar


IMG_0030

2-8-16

CrossFit: 5 rd for time : 400 meter run + 5 back squats (225/155)


Wall ball

2-6-16

  CrossFit: 3000 m row buy in: 100 ab ball pass btw parnters + 50 Wall ball shots + 15 Tire flips together+ 50 Wall Ball + 100 ab ball pass btw partners


Gretchen FC

2-5-16

CrossFit: 30 Turkish get ups- light weight- work on technique then: 3 rds for time : 800meter run+ 100 Double unders


John Burpee

2-4-16

CrossFit: “Linda” 10-9-8-7-6-5-4-3-2-1 reps of the triplet: Deadlift: 1 1/2 body weight Bench press: body weight Squat Clean: 3/4 body weight Set up three bars and storm through for time


Goblet

2-3-16

CrossFit: REST DAY Strongman Class: 5:30 pm


John Clean Pull

2-2-16

CrossFit: A1) Push Press 4 x5 reps A2) Standing lateral raises 4x 10-12 *** rest no more than 90 seconds btw sets. then: 5 rds for time: 5 DB snatch (70/40) + 50 feet One Arm Over Head DB Carry + 10 V ups


Wall Ball 2

2-1-2016

CrossFit: Deadlift 5 x3 reps then: 12-10-8-6-4-2 Pistols + knees to elbow


1-30-16

CrossFit: Deck of Cards- 45 min Time Cap *Rules: The suite explains the movmt . *1-10 cards determines the amount of reps done.J,Q,K,A, and joker all have their mvmt’ no matter the suite. Clubs- Hand Release Burpee-Push ups ; Hearts- Knees to Elbow; Spades- ab mat sit ups; Diamonds- walking […]