Today’s Workout'S ARCHIVE

  • 9-28-15

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

      Crossfit: Bench Press- Heavy Triple AMRAP in 12 minutes: 5 KB swing (16kg/12kg) + 4 strict HSPU + 4 Strict Pull UPs Supplemental Run, row, assault bike 16 minutes @75%

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  • 9-26-15

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

    Crossfit: 40-30-20-10 Wall Ball (20/14) DU Supplemental: Row, Run, cycle  at 70% for 30 minutes M.I.T 9 am

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  • 9-25-15

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

    Crossfit: Stone to Chest (3-5 x 5 ) [FFR split squat 8-10+side steps 8-10] x 4 Supplemental: Run, Row, Cycle -as fast as possible in 5 minutes, rest 2 minutes x 3

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  • 9-24-15

    By Kimberly | In Today's Workout | on September 23, 2015

    Crossfit: [Strict Press 8-10+Upright Row 8-10] x 5 [ Bicep Curls 6-8 + Shrugs 8-10] x 4

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  • 9-23-15

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

      Crossfit: REST Mobility: 7 pm

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  • 9-22-15

    By Kimberly | In Today's Workout | on September 21, 2015

      Crossfit: Dead lift 4-6 x 5 sets (reset each rep) then: AMRAP in 8 minutes: 20 Death March steps (30-20 lb each hands male ; 15-10lb each hand female) + 2o Walking Lunges Supplemental: Run, Row,Cycle x 30 seconds effort x 1 min recoveryx 20

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  • 9-21-15

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

    Crossfit: Bench+Chains – (6-8 x 5) then: 10 min EMOM odd-max reps dips even-max reps chin up Supplemental: Run, row, cycle @ 75% effort x 14 minutes

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  • 9-19-15

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

    *Don’t forget to bring a buddy today! ” Feelin’ the Thunder” Crossfit: In pairs of 2 * Buy in: 400 meter Bumper Over- Head Lunges (25/10)(*One partner lunging at a time/Both partners share 400 lunge) 40 Jump-In-and-out of Tire 40 Dips on Tire 40 Mountain Climbers (Each) Buy out: 400 meter Sprint M.I.T 9 am

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  • 9-18-15

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

    Crossfit: Deadlift 6-8 x 5 sets then: Yoke carry (+40lbs/empty) as far as possible in 1 minute x 5 sets Supplemental : Run, row, cycle, or swim as far as possible in 13 minutes

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  • 9-17-15

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

      Crossfit: Shoulder Press 8-10 x 5 Chin ups 8-10 x 5 then.. EMOM – 1,2,3,4,5,6… reps(until failure)

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  • 9-16-15

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

    Crossfit: REST Mobility: 7 pm

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  • 9-15-15

    By Kimberly | In Today's Workout | on September 14, 2015

      Crossfit: Back Squat 6-8 x 5 sets then: 5 rounds for time: 5 deadlift (BW) + 5 Box Jumps (30/24) Supplemental: Run, Row, Cycle – (30 sec effort x 1 minute recovery) x20

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  • 9-14-15

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

    **Strength cycle begins today! Crossfit: Bench Press- 6-8 reps X 5 sets Bent Over Row  8-10 reps X 5 Sets then: AMRAP in 5 minutes: 3 Double Push up burpee +3 pull ups Supplemental: Run, row, or cycle X 75% effort X 12 minutes

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  • 9-12-15

    By Kimberly | In Today's Workout | on September 11, 2015

    * Bring a buddy this Saturday to try out CFW! Crossfit: In pairs of 2.. 800 meter KB(24kg) run * Both partners have a KB 30 Tire Flips 40 Jump in-out of tire 40 Sledge Hammer Swings 800 meter KB run M.I.T 9:00 am

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  • 9-11-15

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

    Crossfit: Buy in : 2001 meter row/assault bike then: 9 rounds for time: 11 Wall Balls (20/14) 11 Pistols 11 Air Squats 11 Ab mat sit-ups

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  • 9-10-15

    By Kimberly | In Today's Workout | on September 9, 2015

    Crossfit: OHS – 3 reps X 8 sets HSPU skill work for 10 minutes 3 rds for time: 5 HSPU with 25lb bumpers 10 Push-ups 15 DU

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  • 9-9-15

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

      Crossfit: REST Mobility: 7 pm M.I.T 5:45 pm

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  • 9-8-15

    By Kimberly | In Today's Workout | on September 7, 2015

      Crossfit: Pull-ups AHAP 5 reps X 5 Sets Dips AHAP 5 reps X 5 sets then: 3 rds for time: 15 pull-ups 20 Burpees with 6 inch target

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  • 9-7-15

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

      ** We will be holding 2 classes today( 9 am and 10:30 am) and closing at noon. Crossfit: Squat 5 reps X 5 sets then: 21-15-9 Thrusters (115/85) KB Swings (24 kg/16 kg) Ab mat Sit-ups

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  • 9-5-15

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

      *Come out and supoort the Wilmington Weightlifting Club today! Crossfit: Closed for Labor Day Lift Off

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  • 9-4-15

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

      ** CFW will be closed Saturday to host the Labor Day Lift Off Meet. Crossfit: Buy in : 1 mile run 3 Rope Climbs 30 Burpee  Box Jump Overs  (30/24) 50 Double Unders 3 Rope Climbs Buy out: 1 mile run

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  • 9-3-15

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

      *CFW is closed Saturday (9/5/15) for the Labor Day Lift Off. Crossfit: Power Clean- Work up to heavy single then: 24 min EMOM (odd)5 Sumo high pulls (even)5 Wall Ball Cleans

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  • 9-2-15

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

    ** Gym will be closed this Saturday (9/5/15) for the Labor Day Lift Off. Crossfit: REST Mobility Class: 7 pm M.I.T 5:45 pm

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  • 9-1-2015

    By Kimberly | In Today's Workout | on August 31, 2015

      ** Gym will be closed Saturday (9/5/15) for the Labor Day Lift Off!! Come out if you can to support the Wilmington Weightlifting Club!   Crossfit: Ring Dips (AHAP)-  3 reps X 8 sets then 3 Rounds for time: 800 m Run 15 T2B

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  • 8-31-2015

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

      Crossfit: Deadlift- 3 reps X 8 sets then: “Diane” 21-15-9 Deadlifts (225/155) HSPU

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  • 8-29-15

    By Kimberly | In Today's Workout | on August 28, 2015

      Crossfit: “Barbara” 5 rds for time with 3:00 rest in between rounds: 20 pullups 30 pushups 40 situps 50 squats M.I.T 9 am

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  • 8-28-15

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

      Crossfit: 15 minute-  Rope Climb Practice(if your rope technique is perfect practice muscle ups) then: 17 min EMOM Even -2 Rope Climbs Odd- 12 Burpees

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  • 8-27-15

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

      Crossfit: Front Squat-Work up to a heavy triple then 15 min AMRAP: 5 Front Squat (135/105) 5 Wall ball (20/14) 200m Run

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  • 8-26-15

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

    Crossfit: REST Mobility Class: 7 pm M.I.T 5:45 pm

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  • 8-25-15

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

      Crossfit: Work up a heavy weighted Pull-up then: 15 min Kipping  Pull-up Practice then: 3 Rounds for time: 15 Pull-ups 15 Double unders

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