Today’s Workout

The CrossFit Wilmington Workouts


FS1

2-17-16

CrossFit: REST DAY Strongman: 5:30


Stephanie Clean

2-16-16

CrossFit: Axle bar strict shoulder press -5 sets x 3 reps then: 23 min EMOM – 0-10-Axle bar deadlift(135/95) + 1-30 DU’s + 2-10-12 Shoulder to Over head(95/65)


DL2

2-15-16

CrossFit: OHS – work up to heavy triple then: 3 rds for time: 20 OHS(95/65) + 400m sand bag carry


Scott deadlift

2-13-16

CrossFit: 400 meter Farmers Walk (60lb/ 30 lb)+ 40 Sledge hammer swings + 400 m walking lunges + 40 push ups + 400 m- farmers walk + 40 dips on tire + 400 meter sprint


Copy of Crossfit (M.CHANG)-1

2-12-16 1

CrossFit: A1) DB Shoulder Press 5 x 6-8 + A2) LAteral Raise- 5 x 6-8 Then: 4 rds for time: 10 DB Snatch (70/35) + 200 meter row + 5 l-sit pullups


Bench1

2-11-16

CrossFit: Romanian Deadlift-  6 sets x 3 reps then: On an 16-minute running clock, perform 1 minute AMRAP each x 4 rds: Air Squats 20-inch box jumps Wall-ball shots20-lb/14. ball Double-unders


Agility

2-10-16

CrossFit: REST Strongman Beginners Class : 5:30


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)