Today’s Workout'S ARCHIVE

  • Posted: 5/4/2008

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

    Look Ma, NO FEET!!  Julie and Dawn’s first time up w/out feet.  CFW’s babies…          not machines, MONSTERS.  WOD:  1 rep max of… OHS DL  

    CONTINUE READING
  • Posted: 5/3/2008

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

    14 days til you find out how FIT you really are..    Tony takes a break in FULL KIT doing the WOD   WOD: 30 Reps of the total movement for time Clean to a squat Thruster (m-95 /f 65) *Note: A clean to a squat thruster is 1 rep rest 5 mins run 1 mile for […]

    CONTINUE READING
  • Posted: 5/2/2008

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

    15 days left until the Challenge..   They seem to like it when it’s over WOD: 4 rds for time of: 20 Push-ups 15 Hang Power Snatch (M-95lbs/F-65lbs)  5 "L" Pull-ups Run 400 meters  

    CONTINUE READING
  • Posted: 5/1/2008

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

    16 days left til the Challenge.. WOD: 3 rds of 10 reps each Turkish get ups (m-35/ f-25) Jumping Pullups Ring Dips Sit ups Back extensions Wall ball shots (m-20/ f-14) Sledge hammer swings (10 each arm m-10/ f-8) Burpees Box jumps 20” Row 250m    

    CONTINUE READING
  • Posted: 4/30/2008

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

    Tony has made it safe back to Wilmington.  Clair, Julie, and Tony doing "Cindy". 17 days til the Fitness Challenge.. We are looking forward to seeing you all. WOD: 30 reps of each for time: Deadlifts  ( m-315/ f-185) Push press (m-135/ f-85)  Note: You may mix it up however you want.. Just get it done.

    CONTINUE READING
  • Posted: 4/29/2008

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

    CFW athlete Kim doing Saturday’s WOD.   WOD:  Backwards "Cindy"   As many rounds as possible in 20 minutes of… 15 air squats 10 push ups  5 pull ups  

    CONTINUE READING
  • Posted: 4/28/2008

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

      CF Wilmington’s Kids WOD WOD:  for time…  10 - 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 – 1 reps of Bodyweight front squat 1/2 bodyweight clean  

    CONTINUE READING
  • Posted: 4/27/2008

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

    Congrats to CF Wilmington Crew Andy, Dawn, and Darren for finishing the 10k mud run on sat. at Camp Devil Dog. This was Dawn 1st ever 10k run the team finished in 1 hr and 18 mins. Great job guys   WOD: 3 rounds of 2 minutes of each for time… sumo deadlist high pull (m […]

    CONTINUE READING
  • Posted: 4/26/2008

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

    Nathan showing us how to jump up on a 20” box WOD:  3 rds for time 20 wall balls 5 tire flips 30 push ups 250 row 50 sit ups 10 jumping pull ups  

    CONTINUE READING
  • Posted: 4/25/2008

    By admin | In Today's Workout | on April 25, 2008

    Thoughts on entering a CF competititon… http://crossfitwatertown.typepad.com/index/2008/04/are-you-the-man.html    CF Wilmington Trainer Josh working with Aaron on muscle ups.  WOD:  5 rounds, for time of… 1 minute jump rope 10 push ups 100 flutter kicks 5 "L" pull ups Sprint 100 meters

    CONTINUE READING
  • Posted: 4/24/2008

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

      And they say girls can’t do pull ups…     WOD:  Back Squat  8 – 8 – 8 – 8 – 8  (Take your time. Use as much weight as you can) for time: 25 sit ups  2 back extensions 15 sit ups  5 back extensions 10 sit ups 10 back extensions  5 sit ups […]

    CONTINUE READING
  • Posted: 4/23/2008

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

    How easy they lie…  http://www.bercasio.com/movies/dems-wmd-before-Iraq.wmv    Andy, Don, and Matt doing the WOD with a loaded vest, and Josh doing a 1 arm barbell Snatch of 95lbs WOD:  One arm shoulder press  5 – 5 – 4 – 4 – 2 – 2 reps/each arm. for time… 100 overhead squat (95lbs / 75lbs)

    CONTINUE READING
  • Posted: 4/22/2008

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

    25 days until the Challenge. "Murph" in the rain. WOD:    One arm DB Snatch  2 – 2 – 2 – 2 – 2 5 rounds… 30 second "L"  hangs from pull up bar (or make it harder…  hang from rope) 30 second  back extension holds   

    CONTINUE READING
  • Posted: 4/21/2008

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

    26 Days ‘til the Fitness Challenge.  Get ready!    CF Wilmington’s Dawn, Clair WOD:   "Murph"      for time…                                                                                 run 1 mile 100 pull ups 200 push ups 300 squats run 1 mile

    CONTINUE READING
  • Posted: 4/20/2008

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

    A few CF Wilmington lady athletes. Do they look intimidating?   WOD:    5 rounds for time… 1 rope climb Row 500 meters SAFETY NOTE: Always come down the rope hand over hand.  If at any point in the workout, the rope climb becomes too difficult, use a substitute!!!

    CONTINUE READING
  • Posted: 4/19/2008

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

        Andrew and Garret working on the physical skills, coordination and accuracy. WOD:  Deadlift   5 – 5 – 5 – 3 – 3 5 rounds, for time… 5 pull ups  Farmer’s carry 50 meters (m – 45lb DBs / f – 35lb DBs) 10 DB swings (m – 45lb / f – 35lb)

    CONTINUE READING
  • Posted: 4/18/2008

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

     "Example is not the main thing in influencing others. It is the only thing." – Albert Schweitzer     CF Wilmington’s playground. Fitness Challenge, May 17th.  Will you come Play? WOD:   One Bar/One Weight (Goal: m 135lbs / f 85lbs)  10 sets, 5 reps of each, for time of… Over Head Squat Push Press Deadlift  Last time it was […]

    CONTINUE READING
  • Posted: 4/17/2008

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

    30 days until the Challenge.  We’ll announce all the event details, rules, and release the registration forms in the coming week.        WOD:   "Quarter Gone Bad" 5 rounds for reps of… 15 seconds squat thruster (m – 135lbs / f – 85lbs) 45 seconds rest 15 seconds weighted pull ups (m – 50lbs […]

    CONTINUE READING
  • Posted: 4/16/2008

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

      Productivity. WOD:  Power Clean 1 – 1 – 1 – 1 – 1 For time… lunge walk 200 meters    

    CONTINUE READING
  • Posted: 4/15/2008

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

      32 days until…  CrossFit Wilmington’s Spring 2008 Fitness Challenge 11:00am on Saturday, May 17   Julie doing handstand push ups.  WOD:  1 round every minute, on the minute, for 25 minutes of… 2 handstand pushups 5 box jumps CrossFitters have been accused of being elitists… Elitism, defined is: the attitude that the individuals who are considered […]

    CONTINUE READING
  • Posted: 4/14/2008

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

      Katlyn, Kelli and Tracie are doing the same excecise just scaled to their fitness levels.  WOD: 30 reps of each, for time… Med ball clean to wall ball shot (All use 20lb ball, m – 10ft / f – 9ft) pull ups waiters walk lunge (m-35lb DB / f-25lb DB) DB is overhead. Switch hands at 15 steps  one arm DB […]

    CONTINUE READING
  • Posted: 4/13/2008

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

       34 days until…                        CFW’s Spring 2008 Fitness Challenge 11:00am on Saturday, May 17   CF Wilmington’s athletes have drive, determination, skill and fortitude. And that’s just our kids!              WOD: Push Press:  8 – 6 – 5 – 4 – 4 Push Jerk:  4 – 4 – 3 – 2 – 1 – 1  Do the […]

    CONTINUE READING
  • Posted: 4/12/2008

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

      CrossFit doesn’t do cool motivational posters w/ catchy phrases.  We give it to ya straight and we get results.  Let us change your mindset. Spring Fitness Challenge        11:00am on Saturday, May 17  CrossFit Wilmington is hosting Wilmington’s first Fitness Challenge.  Everyone’s invited, anyone can compete. You do not have to be a Crossfit member to enter. Tri-athletes, runners, cyclists, military, […]

    CONTINUE READING
  • Posted: 4/11/2008

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

    Get ready!  CFW is going to host a Crossfit Games type competition on 17 May.  Details will be posted on the site tomorrow or give us a call/email.    Machines. WOD:  max reps in 5 minutes of BW Benchpress Rest 2 minutes max reps in 5 minutes of BW Deadlift Rest 2 minutes max reps in 2 minutes of 1/2 BW Shoulder Press Rest […]

    CONTINUE READING
  • Posted: 4/10/2008

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

    Photo by CFW athlete, Olympia Flaherty WOD: Hang Power Cleans:  5 – 5 - 5 - 5  For time… 10 kettle bell swings (Goal: m – 24kg / f- 45lb DB)   8 pull ups   8 burpees 15 kb swings   6 pull ups   6 burpees 20 kb swings   5 pull ups   5 burpees  

    CONTINUE READING
  • Posted: 4/9/2008

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

    1st time rope climbers at CF Wilmington. Great job  WOD: Front Squat:  8 – 6 – 4 – 4 – 3 – 2 – 1 – 1  (Rest 2-3 min b/tw sets. Push for 1 rep max) learn something new…  Wall ball 2 fer 1s (guys – 14lbs / ladies 10lbs):  Do a wall ball shot, but while the […]

    CONTINUE READING
  • Posted: 4/8/2008

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

    Dawn and Darren doing their run and doing "The Tony".  They must not of pushed themselves, since they have the energy to joke!!! WOD:  team effort, for time.  Pick a partner, complete all reps of each excercise before moving to the next.  The reps do not have to be divided in half per athlete.  Just get it done and move on!  […]

    CONTINUE READING
  • Posted: 4/7/2008

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

    Charlton Heston, conservative movie star and defender of 2nd admendments rights, dead at 83.  http://entertainment.timesonline.co.uk/tol/arts_and_entertainment/film/article3695075.ece     WOD:  Fran’s ugly sister 21 - 15 – 9 reps of each, for time… overhead squat (guys – 95 lbs / girls – 65lbs) pull ups It’s the same weight moved slightly less distance as Fran.  How do your times on the two […]

    CONTINUE READING
  • Posted: 4/6/2008

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

    Dawn doing a handstand hold for fun, while Clair works on his stretching. Do whichever WOD your rest day fell on from last week.  If you haven’t taken a day off all week, do the warm up and just stretch.

    CONTINUE READING
  • Posted: 4/5/2008

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

    Aaron resting as he finished the WOD. Owner Casey pushing on our newest member Matt F. WOD:  for time… 100 dips Run 1 mile

    CONTINUE READING
COPYRIGHT ©CROSSFIT WILMINGTON. ALL RIGHTS RESERVED.
FIRST IN WILMINGTON - FIRST IN RESULTS