Today’s Workout'S ARCHIVE

  • Posted: 4/13/2009

    By admin | In Today's Workout | on April 13, 2009

    Welcome home Hamid! We’re glad you guys had a successful trip and returned home safely.   Scott brought the family out for our "Crossfit for a Cause" fundraiser on Saturday.   We raised over $1300 for the Relay for Life and The American Cancer Society.  Thanks to everyone who came out and supported this great cause.  "Nancy"   Five rounds […]

  • Posted: 4/12/2009

    By admin | In Today's Workout | on April 12, 2009

    Sunday’s are usually on you.  But today is Mike Sorg’s Birthday and he asked for "G.I. Jane" to be posted…   so be it.   Happy Birthday Mike!   WOD: "G.I. Jane" – 100 burpee pull ups for time.   Video:       Have you ever heard someone say, or said yourself “I love pasta.”? Really?  […]

  • Posted: 4/11/2009

    By admin | In Today's Workout | on April 11, 2009

                                                                      -Photo by Kate O. Today is the day…  CROSSFIT FOR A CAUSE Competitive RELAY FOR LIFE Fundraiser 9am – 2pm    All Entry Fee ($20 Adults/$10 Children) proceeds will go towards the fundraising goal of   TEAM CROSSFIT WILMINGTON participating in the American Cancer Society’s "Relay for Life" on April 24th and 25th […]

  • Posted: 4/10/2009

    By admin | In Today's Workout | on April 10, 2009

      Tomorrow at CFW, we’re hosting The CrossFit For a Cause Competition in support The Relay For Life.  Come out and join us for friendly competition in fitness with all proceeds going to the American Cancer Society. Click on the banner above for details.   Kate O. took a couple of our pics and made them better!  WOD: […]

  • Posted: 4/9/2009

    By admin | In Today's Workout | on April 9, 2009

      Jennifer works on her deadlift.   WOD:    Use as heavy as possible for each.  Rest as needed between sets.   Shoulder Press  5 – 5 – 5 – 5 Push Press 2 – 2 – 2 – 2 Push Jerk  1 – 1 – 1 – 1   GHD sit up – 1 set […]

  • Posted: 4/8/2009

    By admin | In Today's Workout | on April 8, 2009

      Josh catches a right from Taylor…  poor fella.  But he looks good in his Relay for Life’s t-shirt. Click on the banner above to see how you can help our efforts to support The Relay For Life’s drive to raise money and awareness for a cure and prevention of Cancer.  Come to CFW on Saturday for our competitive CrossFit […]

  • Posted: 4/7/2009

    By admin | In Today's Workout | on April 7, 2009

    WOD: Deadlift  5 – 5 – 5 – 5 – 5 Warm up / work up to weight that is challenging for 5 reps.  Complete the remainder of sets with that weight.  Rest as needed between sets.   Ring Dips  3 sets of max reps        

  • Posted: 4/6/2009

    By admin | In Today's Workout | on April 6, 2009

    Grace and her "bundle of joy"…   and no, I don’t mean the Kettlebell!   WOD: 3 Rounds for time time… Run 400m 21 kettlebell swings M- 24kg/ W-16kg 12 Chest To Bar pull Ups     Rest 15 mins   15 – 12 – 9 reps of each for time… Clean and Jerk M-135/ W-90 Hand Stand Press […]

  • Posted: 4/5/2009

    By admin | In Today's Workout | on April 5, 2009

    Whitney and Chelsea getting the familiar "elbows up"  from Julie. Sunday’s workout is up to you.  Work on something you want to improve on, make up a WOD from last week, or do a WOD from another CF affiliate.  Have fun!

  • Posted: 4/4/2009

    By admin | In Today's Workout | on April 4, 2009

    This afternoon at 4pm, we’re getting together at Main Street Brewery in Mayfaire for snacks and drinks.  Everyone’s invited, join us! Constantly varied… Matt and Josh work the hoops into the mix! WOD:  2 rounds for total score (reps)… Overhead Squat (135lbs) – 1 set for max reps Rest 15 seconds Shoulder Press (95lbs) – […]

  • Posted: 4/3/2009

    By admin | In Today's Workout | on April 3, 2009

    We’re getting together tomorrow at Main Street Brewery in Mayfaire at 4pm for a some eats and drinks.   Please come and join us, everyone is invited!  Jessica ripping through KB swings.   WOD:  For Time… 21 – 15 – 9 Reps Burpee Pull Ups Row 400m

  • Posted: 4/2/2009

    By admin | In Today's Workout | on April 2, 2009

     Happy Bithday Daniel!!     Daniel…  pre CrossFit Wilmington. WOD: As many rounds as possible in 20 min of: 5 reps of Squat thrusters- 95 lbs 7 reps of hang powercleans- 95 lbs 10 reps of  SDHP- 95lbs

  • Posted: 4/1/2009

    By admin | In Today's Workout | on April 1, 2009

    Steve, Shawn, and Simon getting "jacked"… while Walt does curls in our mirror.  Nice fellas, really nice work. WOD:  Bench Press – 4 sets x 8 reps Dumbbell Flyes – 3 sets x 10 reps Barbell Bicep Curls – 4 set x 10 reps One Armed Dumbbell Bicep Curls – 3 sets x 8 reps  It’s April 1st, right?  […]

  • Posted: 3/31/2009

    By admin | In Today's Workout | on March 31, 2009

    Zach, Daniel, and Tony go head to head with "Isabel".  It’s their first go at her…  check out the clip.     A true Snatch, as Rx’d for "Isabel", is pulled from the ground and received in a below parallel sqaut.  It’s also supposed to be with a weight you cannot muscle snatch or power […]

  • Posted: 3/30/2009

    By admin | In Today's Workout | on March 30, 2009

    Happy Belated Birthday Les!! Les works on unilateral hip and shoulder extension.  The punch press is awkward and unstable and therefore great for developing coordination of the nondominant side. WOD:  Do 3 rounds of the complex for 5 sets.  2 deadlift 1 clean 2 front squat 2 push press 2 thruster   Do not drop the bar during a round.  A dropped bar equals a […]

  • Posted: 3/29/2009

    By admin | In Today's Workout | on March 29, 2009

       Hey All, Feddy M. my neighbor, bud, motocrosser, road racer, and now, a CF’er turned me onto this article.  Freddy is the guy that’s been doing ring muscle ups w/ the 20 lbs vest…  good stuff being that he only heard of a muscle up three months ago.  Anyway, Freddy is chill and easy […]

  • Posted: 3/28/2009

    By admin | In Today's Workout | on March 28, 2009

    Monday’s warm up for "Thor" turns into heavy Cleans…  check out the video..    WOD:  For time… 20 burpees  5 pull ups  2 handstand push ups 30 burpees 10 pull ups  5 handstand push ups 20 burpees  5 pull ups  2 handstand push ups  

  • Posted: 3/27/2009

    By admin | In Today's Workout | on March 27, 2009

        Some of our lil’ monsters after yesterdays Kid’s WOD. WOD:  Punch Press – 3L/3R, 3/3, 3/3, 3/3, 3/3, 3/3 Row 1600m for time   "Mindset"  – Originally Posted 9/28/2008       Why are some athletes better than others?  How can that one phenom do all those WoDs so much faster?  Why does athlete "a" get better results from CF than "b"?   […]

  • Posted: 3/26/2009

    By admin | In Today's Workout | on March 26, 2009

        Team CFW at the Race for Ray Sunday. WOD:  If you missed it yesterday, do "Murph".  Otherwise…  today’s WOD is for completion.  No time componet.  Take your time and focus on effort and form. 10 handstand push ups 50 GHD sit ups 20 Deadhang pull ups 75 GHD back extensions 10 box jumps […]

  • Posted: 3/25/2009

    By admin | In Today's Workout | on March 25, 2009

       CFW goes heavy…      Yes, but only through excellent form.  Only with superior form and attention to the smallest detail of every portion of each movement can an athlete reach their true maximum effort.  Training athletes to maintain form under heavy loads increases work capacity and "teaches" the body to keep to true form under all loads, light or heavy, at low, moderate, or high repetitions.  In other words, if an athlete […]

  • Posted: 3/24/2009

    By admin | In Today's Workout | on March 24, 2009

    WOD:  8 – 6 – 4 – 2 – 4 – 6 – 8 reps of each for time… Deadlift  (315lbs) Push Press (185lbs) As always, these weights are only goals and are intended to challenge the strongest and fastest CFW athletes.  Scale the weight to fit your strength and fitness levels.   

  • Posted: 3/23/2009

    By admin | In Today's Workout | on March 23, 2009

      WOD: "THOR" 21 – 15 – 9 reps of each for time… Squat Clean (135lbs) Weighted Pull Ups (+20lbs)  (+25lbs) We have only 25lbs DBs.     I got this WOD from Rex’s site (, who got from another friend’s, Vi Diamond, site (  Rex and some of the boys did this the other day…  check […]

  • Posted: 3/22/2009

    By admin | In Today's Workout | on March 22, 2009

    The Sunday WOD is up to you.  Work on something you wish to improve.  Pick a general skill, and conduct movements/exercises that will improve you standing in that skill.  When was the last time you worked on one legged squats?  How about "L" pull ups?  Hmmmm…  maybe I’ve been slacking on the programming.  Not to […]

  • Posted: 3/21/2009

    By admin | In Today's Workout | on March 21, 2009

    We’re closed during our regular hours today for the Powerlifting Seminar. We’re opening from 3 – 4pm for open gym.  Come in and work on something you want to improve.

  • Posted: 3/20/2009

    By admin | In Today's Workout | on March 20, 2009

      We’re closed regular hours tomorrow for the Powerlifting Seminar.  We will open the gym for the WOD from 3pm – 4pm. YOU really should come to the seminar.   CFW’s guarantee is extended to Will’s lifting seminar.  We think that highly of his instruction.  You simply can’t go wrong by attending!  We still have spots available so sign up at the front […]

  • Posted: 3/19/2009

    By admin | In Today's Workout | on March 19, 2009

        WOD: One legged deadlift (w/ barbell)  5L/5R – 5/5 – 5/5 – 5/5 One arm DB push press  3L/3R – 3/3 – 3/3 – 3/3

  • Posted: 3/18/2009

    By admin | In Today's Workout | on March 18, 2009

    WOD:   Alternating / Combined Tabata Overhead Squat – 95lbs Push Ups   20 seconds of work / 10 seconds of rest alternating between the two exercises each rounds for a combined Tabata iteration of 16 rounds (8 minutes).

  • Posted: 3/17/2009

    By admin | In Today's Workout | on March 17, 2009

      This Saturday, from 10am – 3pm, we’re happy to have Will Kuenzel back for another strength seminar.  If you have no plans for Saturday you should attend.  Mastering the barbell’s favorite exercises, the squat and deadlift, will only improve all your athletic goals.  Increased strength equals increased work capacity!  Will’s instruction is informative, professional, and fun.  Most importantly, his […]

  • Posted: 3/16/2009

    By admin | In Today's Workout | on March 16, 2009

    The Powerlifting Seminar with Will Kuenzel is this Saturday, 21 March, from 10am – 3pm (w/ 1 hour alloted for lunch).  Will’s knowledge, expertise, and instruction on the deadlift and squat  will improve your form and add pounds to your lifts.  Don’t make the mistake of thinking this is an advanced course only for more experienced athletes.  Nor […]

  • Posted: 3/15/2009

    By admin | In Today's Workout | on March 15, 2009

      Happy Birthday Dana!   Sunday’s are on you!  Do something you know is a weakness for you.  Come in and work on technique or core stuff.  Or heck, knock out a "Fran".  It’s up to you… So Hamid hears we’re doing a calendar and sends us this pic. We guess he didn’t hear that […]