Today’s Workout'S ARCHIVE

  • Posted: 5/20/2008

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

    Only Olympia would climb rope with no shoes! WOD: 1. Take five minutes and work on Handstand Pushups 2. Hang Squat Clean   5 – 4 – 3 – 2 – 1 3.  For time… 30 wall ball (m16 / f 14) 20 ghd situps 10 ring pull ups 20 wall ball shots 10ghd situps 30 […]

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  • Posted: 5/19/2008

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

    Alright…  here are the correct results for the Fitness Challenge.  Sorry about the mix ups guys. name Rank name Justin Mccallon 1 Andrea Streeter 1 Tony Cowden 2 Karen Douglas 2 Nick Matics 3 Dawn Hutchison 3 Troy Mitchell 4 Julie Edgerton 4 Shawn Knowles 5 Jessica Canza 5 Thomas Trafford 6 Heather Harper 6 Josh […]

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  • Posted: 5/19/2008

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

      Andrea Streeter of CrossFit East Coast in Southern Pines, NC took 1st at our Challenge on Saturday. WOD:  5 rounds for time… Back Squat 5 reps w/ bodyweight knees to elbows 10 reps Push Press 5 reps w/ 1/2 bodyweight Check it out!!!  We have comments page now.   Post your thoughts…   keep it professional […]

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  • Posted: 5/18/2008

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

    Tomorrow morning Wilmington Police Dept is doing a Special Olympics torch run up Market Street.  We’re meeting up at CFW at 7:20am and then going to WPD headquarters downtown to start the run at 9:00am.  It’s 18 miles long, but you can do as little as you’d like.  Join us. Yesterday’s Fit Challenge action was […]

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  • Posted: 5/17/2008

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

      Today is CFW’s SPING 2008 FITNESS CHALLENGE  Come out see what CrossFit is all about! 1st – 3rd place finishes…       we’ll post everyone’s finishs Monday. GUYS      Justin Mccallon (CFW) Anthony Cowden (CFW) Nick Matics Girls Andrea Streeter Crossfit East Coast) Karen Douglas (Crossfit DC) Dawn Hutchison (CFW) Good job and thanks to everyone!!!

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  • Posted: 5/16/2008

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

    WOD:  for time… 50 deadlift (135 lbs – m / 95 – f) 50 push press (95 lbs / 65lbs) 20 box jumps 20 kettlebell swings (16kg – all)

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  • Posted: 5/15/2008

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

    Pics from Monday’s WOD.  Congrats to Chanelle on her first rope climbs…  all five, all the way to the top!! WOD: 3 rounds for time… 20 ball squat clean to wall ball shot 20  sumo deadlist high pull (m – 95 / f – 65)  

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  • Posted: 5/14/2008

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

    Heavy Fran (plus) WOD: 5 rounds for time… 5 muscle ups (sub for 1 muscle up is 3 pull ups & 3 dips) 10 ghd sit ups 10 ghd back extensions run 1 lap around building (130 meters)

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  • Posted: 5/13/2008

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

    Somethings are just too weird for comment… WOD: 5 rounds for time… tire flips (m – 5 / f – 3)  50 flutter kicks 1 rope climb (safety first!!  Substitute if you need to!!!) 10 kettle bell swings (m – 24kg bell / f – 45 lbs dumbbell) 100 meter sprint

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  • Posted: 5/12/2008

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

      Late night sandbag carry. WOD: Heavy "Fran"  21 – 15 – 9 reps of each, for time… squat thruster (m – 135lbs / f – 95lbs) weighted pull ups (m – 45lbs / f – 15lbs)    

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  • Posted: 5/11/2008

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

    Happy Mother’s Day! We’re closed today. 

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  • Posted: 5/10/2008

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

        -CF Wilmingtons Fitness Challenge is only 7days away. Come by or call and sign up.   Tough guys… WOD: 15rds of 5 reps of each for time: get down get ups burpess box jumps pull ups 50 meter farmer’s carry (m – 200lbs / f – 140lbs) wall ball shots knees to elbows 50 […]

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  • Posted: 5/9/2008

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

        !!!! – CrossFit Wilmington will no longer be open on Sundays.  We decided to take our workouts to the beach, the pool, and the trails and anywhere else we can go to punish ourselves outside.   We do plan on getting togther with CF’ers and doing stuff elsewhere.  So on Saturdays ask us and see what we’re planning […]

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  • Posted: 5/8/2008

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

     !!!! – CrossFit Wilmington will no longer be open on Sundays.  We decided to take our workouts to the beach, the pool, and the trails and anywhere else we can go to punish ourselves outside.   We do plan on getting togther with CF’ers and doing stuff elsewhere.  So on Saturdays ask us and see what we’re planning and […]

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  • Posted: 5/7/2008

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

      Business as usual at CF Wilmington WOD:   1/2 "Murph"            For time… run 800 meters  50 pull ups 100 push ups 150 squats run 800 meters

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  • Posted: 5/6/2008

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

      And to think…   before Mon’s WOD there were a few comments about the sandbags being too light.  WOD:  "Diane" For time…    21 – 15 – 9 reps of Deadlift  (m -225 / f – 155) hspu  

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  • Posted: 5/5/2008

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

    Darren couldn”t get to the beach, so he took his workout outside. WOD:   Bench Press  5 – 4 – 3 – 3 – 3 – 2 – 1   Find your max. 5 rounds for time… 10 Sandbag  cleans (80 – m / 50 – f)  400m sandbag carry (carry any way)  10 pull ups

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  • 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  

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  • 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 […]

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  • 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  

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  • 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    

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  • 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.

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  • 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  

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  • 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  

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  • 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 […]

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  • 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  

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  • 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

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  • 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 […]

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  • 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)

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  • 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   

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