Today’s Workout'S ARCHIVE

  • Posted: 6/23/2008

    By admin | In Today's Workout | on June 23, 2008

     BEACH DAY This Wednesday, 25 June, we’re again taking CF to the beach.  Meet up at Tower 11, next to the Oceanic’s pier, at 5:45pm.  Glenn McCarroll and his triathletes have been kind enough to let us join them in training.  So we’re adding CF to their swimming and they’re adding swimming our CF.  Either way […]

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  • Posted: 6/22/2008

    By admin | In Today's Workout | on June 22, 2008

    Enjoy your Sunday! Kat smiling during pull ups…   who smiles doing pull ups??? This Wednesday, 25 June, we’re again taking CF to the beach.  Meet up at Tower 11, next to the Oceanic’s pier, at 5:45pm.  Glenn McCarroll and his triathletes have been kind enought to let us join them in training.  So we’re adding CF […]

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  • Posted: 6/21/2008

    By admin | In Today's Workout | on June 21, 2008

    Tire flips are fun…  but how about in the sand?  Find out Wednesday at the Beach.  5:45 pm next to Tower 11 at Oceanic’s Pier. WOD:  "Jackie" for time: row 1000m 50 squat thruster (45lbs for everyone) 30 pull ups

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  • Posted: 6/20/2008

    By admin | In Today's Workout | on June 20, 2008

    CrossFit + H2O  = more pain than usual.  CFW athletes and Glenn McCarroll’s triathletes meet up for Wednesday’s Beach WOD.  We’re doing it again next Wednesday!!     Ok, Ok.  here’s the pic of Justin.  Next week we’ll get one of him hugging the lifeguard’s rescue buoy. WOD:   Weighted Dips:  5 – 5 – 5 – 5  – 5  […]

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  • Posted: 6/19/2008

    By admin | In Today's Workout | on June 19, 2008

    Happy Anniversary to Josh and Emily!! Don O holding down one of our run away plyo boxes for Karen "the chic from Holden Beach". The Star News’ article about crossfit coastal http://www.starnewsonline.com/article/20080618/ARTICLE/806180341/1039/living01&title =The_CrossFit_project___Star_News__journalist_vs__training_regimen    WOD: As many rounds as you can in 20 minutes of… 10 pull ups 10 push press (m- 95lbs / f – 65lbs) […]

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  • Posted: 6/18/2008

    By admin | In Today's Workout | on June 18, 2008

    CFW’s newest ladies, Lindsay and Hailey, working on OHS during the Intro Course. Happy Birthday to Jennings Dont forget that tonight at 5:50pm we’ve been invited to train with Glenn McCarroll, triathlon coach and Wrightsville Beach Lifeguard, for a swimming/CFW workout at the beach.  Meet at Tower 11 next to the Oceanic’s pier at 5:40pm.  Bring your […]

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  • Posted: 6/17/2008

    By admin | In Today's Workout | on June 17, 2008

    Dawn, Ellen, Illario, and Dan got their 1st as Rx’d Fran.  2 guys did it under 7 minutes in body armor.  6 got less than 5 minutes. 3 less than 4 minutes and 1 under 3 minutes.    "Partners" WOD:    Back Squat  6 – 5 – 4 – 3 – 2 – 1  For time: 100 GHD Sit ups 100 […]

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  • Posted: 6/16/2008

    By admin | In Today's Workout | on June 16, 2008

    Tracy G. in her Intro to CF Course with Darren, performs a Sumo Deadlift High Pull with excellent form.  She’ll be ready for "FGB" in no time! Our Intro to CF Course is led only by CF certified instructors.  The course teaches the correct form to our athlete’s before we turn them loose on a WOD.  Incorrect form at high intensity, especially with less-trained athletes, can open the door […]

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  • Posted: 6/15/2008

    By admin | In Today's Workout | on June 15, 2008

    This Wednesday, 18 June at 6:00pm, we’ve been invited to train with Glenn McCarroll, triathlon coach and Wrightsville Beach Lifeguard, for a swimming/CFW workout at the beach.  Meet at Tower 11 next to the Oceanic’s pier at 5:50pm.  Bring your swim goggles!  You don’t have to be an awesome swimmer.  Like everything we do, the swim can be scaled […]

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  • Posted: 6/14/2008

    By admin | In Today's Workout | on June 14, 2008

    This Wednesday, 18 June at 6:00pm, we’ve been invited to train with Glenn McCarroll, triathlon coach and Wrightsville Beach Lifeguard, for a swimming/CFW workout at the beach.  Meet at Tower 11 next to the Oceanic’s pier at 5:50pm.  Bring your swim goggles!  You don’t have to be an awesome swimmer.  Like everything we do, the swim can be scaled […]

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  • Posted: 6/13/2008

    By admin | In Today's Workout | on June 13, 2008

    This Wednesday, 18 June at 6:00pm, we’ve been invited to train with Glenn McCarroll, triathlon coach and Wrightsville Beach Lifeguard, for a swimming/CFW workout at the beach.  Meet at Tower 11 next to the Oceanic’s pier at 5:50pm.  Bring your swim goggles!  You don’t have to be an awesome swimmer.  Like everything we do, the swim can be scaled […]

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  • Posted: 6/12/2008

    By admin | In Today's Workout | on June 12, 2008

    Tony with soon to be some of Wilmingtons finest. After a small workout. As many of you know Tony and Julie have a new puppy. They need help naming him? So what you got? WOD: 7 rds for time: 10 one legged squats (Alternating) 12 ring dips 15 pull ups

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  • Posted: 6/11/2008

    By admin | In Today's Workout | on June 11, 2008

      Some days are better than others.      WOD:  Deadlift  3 – 3 – 3 – 3 – 3

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  • Posted: 6/10/2008

    By admin | In Today's Workout | on June 10, 2008

    Chanelle uses the rubber bands in Saturday’s WOD.  The bands allow for a full range of motion and therefore more functional training and RESULTS.  WOD: Push Press:  5 – 5 – 5 – 5 – 5 From HQ’s Sunday’s Post:  10 rounds for time…  12 burpees / 12 pull ups

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  • Posted: 6/9/2008

    By admin | In Today's Workout | on June 9, 2008

    Check out this link on the CF affliliates page.  Dawn gets some attention in comments. http://www.crossfit.com/cf-affiliates/ Nancy doing Saturday’s Squat Clean.  Her form is always tip top.  And congratulations to Nancy, last week she did her first pullups…   she got nine! WOD:  Front Squat:  3 – 3 – 3 – 3 – 3 "Griff" For time: Run 800 […]

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  • Posted: 6/8/2008

    By admin | In Today's Workout | on June 8, 2008

    This is the link to the Kure Beach Triathlon.  It’s 29 June so that gives us less than 20 days to train up.  Sign up and prove to yourself CrossFit works. http://www.setupevents.com/index.cfm?fuseaction=event_detail&eventID=883 We’re using www.crossfitendurance.com  wod’s to get ready. Jennings and Chanelle doing yesterday’s cleans…   maybe they’re CFW’s strongest couple.  Maybe… if Jennings could keep […]

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  • Posted: 6/7/2008

    By admin | In Today's Workout | on June 7, 2008

    CrossFit Wilmington is proud to sponsor the Kure Beach Double Sprint Triathlon, the Wilmington YMCA Triathlon and The Beach-to-Battleship Triathlon.  Check out the links and if you’re interested, sign up.  If you’ve never done a Tri, but always wanted to, talk to Tony and he’ll help you gear your training to prepare you.  We want to spread the word […]

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  • Posted: 6/6/2008

    By admin | In Today's Workout | on June 6, 2008

    CF Wilmington members Andy, Clair, and Dawn doing L sits on rings.. WOD Clean and Jerk   1 – 1 – 1 – 1 – 1   Warm up thoroughly (i.e., 5 – 5 – 4 – 3) and rest as needed btw sets. Work on your handstand, and muscle ups with Darren and Josh  

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  • Posted: 6/5/2008

    By admin | In Today's Workout | on June 5, 2008

    CF Wilmington Trainer Josh, and member Troy working with John Velandra on rings over the weekend.     WOD:For Time:  2 rds Post each time Row 2000 m Rest 2 mins Run 800 m Rest 2mins Example: 2000m- 8:00, 800m- 2:56 / 2000m- 10:00, 800m- 4:00

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  • Posted: 6/4/2008

    By admin | In Today's Workout | on June 4, 2008

     Gymnastics seminar at CF Cherry Point last weekend. A huge thanks to Jeff Tucker who ran a very profession and informative seminar and to Mac and Dave of CF Cherry Point for inviting us.  WOD: Deadlift:  8 – 6 – 5 – 4 – 3 – 3 – 3 Happy Belated 18th Birthday to Ted!  3 rounds for time… […]

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  • Posted: 6/3/2008

    By admin | In Today's Workout | on June 3, 2008

    Fight results from yesterday.  Posts in orange over 40 pts improvement.  Raja, in red, upped his by 83 pts!  And there were 7 over 300 and a 403!  And you can bet your bum we don’t count partial reps!!  Yeah, we’re making monsters! WOD:  Sotts Press: 5 – 5 – 5 – 5 – 5    *This is a […]

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  • Posted: 6/2/2008

    By admin | In Today's Workout | on June 2, 2008

    BJ Penn, former UFC Champ, named "FGB". WOD:  "Fight Gone Bad"  Wall-ball: (20 – m / f – 14 to 10 ft target) for reps Sumo deadlift high-pull: (75lbs/55lbs) for reps Box Jump: 20" box for reps Push-press: (75lbs/ 55lbs) for reps Row: for calories  The clock does not reset or stop between exercises. On call of "rotate," the […]

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  • Posted: 6/1/2008

    By admin | In Today's Workout | on June 1, 2008

     Closed Sunday For your enjoyment… http://media.crossfit.com/cf-video/CrossFit_PlayingWithRingPushups.wmv  http://media.crossfit.com/cf-video/CrossFit_Annie1RMClean.wmv http://media.crossfit.com/cf-video/cf-housewives.wmv We hope you’re having a good weekend and are resting up for "FGB" tomorrow.  

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  • Posted: 5/31/2008

    By admin | In Today's Workout | on May 31, 2008

    Rest up this weekend…  "FGB" on Monday!  Attendance required, effort mandatory.  Let’s get someone over 400 this time!!! "FGB" video and explaination.  Watch it… http://media.crossfit.com/cf-video/CrossFit_FGBSCDemoExplanation.wmv   Shawn, a.k.a. The Miracle Midget, 245lbs OHS at 165lbs Bodyweight WOD:  Overhead Squat – 5 sets max reps (95lbs -m / 65lbs -f) 2min rest btw sets Shoulder Press – 5 sets […]

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  • Posted: 5/30/2008

    By admin | In Today's Workout | on May 30, 2008

     Remember…  Saturday hours are now 10:00am – 4:00pm. WOD:   3 sets of max reps BW benchpress  (2 – 3 minutes rest btw sets)  Post lowest number of reps. for time…  800 meter run 50 one legged squats

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  • Posted: 5/29/2008

    By admin | In Today's Workout | on May 29, 2008

    Dawn H…  it’s only a matter a weeks until she OHS 200lbs. WOD:  5 rounds For time… 10 squat thrusters (135 / 95) 10 pull ups  

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  • Posted: 5/28/2008

    By admin | In Today's Workout | on May 28, 2008

        Clint H.  20 inch box jump + 200lbs WOD: Overhead barbell carry (goal: 225lbs -m / 165lbs – f)  Post weight and distance Weighted box jump (w/ dumbbells)  Post box height and weight 5 rope climbs for completion  Rest as needed 10, 6 meter sprints  Rest as much as needed between sprints.

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  • Posted: 5/27/2008

    By admin | In Today's Workout | on May 27, 2008

       CF Wilmington Instructor, Darren, pulls 510lbs.  And yes, he did get it to full extension! WOD: Front Squat:  5 – 4 – 3 – 3 – 2 3 rounds for time… 30 clean and jerk (95 / 65) 10 ghd sit ups

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  • Posted: 5/26/2008

    By admin | In Today's Workout | on May 26, 2008

    CF Wilmington is proud to announce we have another CrossFit Certified trainer on staff!!!  Congratulations to Julie E. on getting her CrossFit Certification in Charlotte this weekend.  We’d also like to extend our congratulations to our buds, Vito, Ricky, Shoe and Mandy who got their cert in Charlotte over the weekend and Nick M. who got his in San […]

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  • Posted: 5/24/2008

    By admin | In Today's Workout | on May 24, 2008

    We’ll be opening an hour later and closing and hour early on Memorial Day. 7am – 7pm  Todays hours will be 10am – 4 pm      CFW’s strongest couple?  Maybe we need to have a couples’ WOD day…   WOD:  For time… Row 3200 meters Run 800 meters 30 wall ball shots (20 / 16) Row […]

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