Today’s Workout'S ARCHIVE

  • Posted: 3/29/2008

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

      CF Wilmington’s youngest new member Taylor Anne L. WOD:  Max reps of each… 2 minute pull ups  1 minute rest 2 minute box jumps 1 minute rest Row 500 meters 1 minute knees to elbows 1 minute rest 1 minute air squats 1 minute rest Row 1000 meters

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  • Posted: 3/28/2008

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

      Andy, Don, Matt doing the WOD.    WOD:  As many rounds as you can in 5 minutes of…  8 one arm sumo deadlift high pull, 4 each arm (m – 45lbs / f – 35lbs)  3 handstand push ups Rest 3 minutes and do as many rounds as you can in 5 minutes of… 10 dumbbell swings (m – […]

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  • Posted: 3/27/2008

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

    Some think CrossFit is "scary", or "intimidating".  Maybe this will help… Sorry, that’s just not CrossFit…   there are no cute little bunnies in life, so you won’t find them at CFW either. This pic suits most CrossFitters better. WOD:   One arm dumbbell benchpress, 5 – 5 – 4 – 4 – 3 reps each arm.  For time: 100m […]

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  • Posted: 3/26/2008

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

    FAQ #1.6: Will I/can I get big doing CrossFit? If you train the WODs hard, and eat right and get enough sleep, you will gain lean mass, lose fat, and yes, you can build muscle mass with the crossfit protocol. Here is a hierarchy of training for mass from greater to lesser efficacy: 1. Bodybuilding on […]

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  • Posted: 3/25/2008

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

      CFW trainer, Darren, working with new member Katy on form. WOD:  Shoulder Press:  10 – 8 – 5 – 5 – 5 – 3 For time:  10 rounds of… 20 deadlift (135lbs – m / 95lbs – f) 10 pull ups   

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  • Posted: 3/24/2008

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

    "Fight Gone Bad" first timers Bethany, Aaron, and Dan. They did a great job!! WOD:  Front Squats:  8 – 6 – 5 – 5 – 4      2-3 minutes of rest b/tw sets For Time: Row 250m 50 push ups row 500m 30 push ups row 1000m 15 push ups

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  • Posted: 3/23/2008

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

    Kelly (in yellow) from CF Charlotte working out with Olympia of CF Wilmington. Thanks for stopping by while you were in town. WOD: The Easter Bunny Work out: For time  4 rounds Broad Jump to the Fence Sprint to the Road and Back (100 meters) 10 Burpees 20 GHD sit up    

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  • Posted: 3/22/2008

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

       Thanks to everyone who came out to send Tony off, and welcome Casey. Sorry we couldn’t get everyone who came out in the picture. Thank you all, you are all Great Friends.   One Arm Snatch: 4 – 4 – 3 – 2 – 2 -1 – 1 5 rounds for time of: 7 Pull ups 10 Dumb Bell Squat […]

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  • Posted: 3/21/2008

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

    Post "FGB" Julie and Tony on Thursday w/ 252 and 385 respectively. WOD: "Angie" 100 pull ups 100 push ups 100 sit ups 100 squats From Tony… Thanks to everyone for coming day in and day out for the punishment that CFW is. You guys are CrossFit Wilmington. You all know how much you’ve improved […]

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  • Posted: 3/20/2008

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

      Josh and Darren with CF Charlotte owners, Coach Andy and Dina H.  If you’re ever in Charlotte check them out.  www.crossfitcharlotte.com WOD: "Fight Gone Bad" Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20" box (Reps) Push-press, 75 pounds (Reps) Row (Calories) In this […]

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  • Posted: 3/19/2008

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

      Congratulations to Mark T., Andy L., and Matt I.  They’ve all gotten the muscle up in the past few weeks!! "Of all the things I hate about exercise culture, the most hateful is the pontificating about form. Exercise should be kind of primitive and stupid and entirely physical; it should not require flourishes and […]

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  • Posted: 3/18/2008

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

     "We do your stuff nearly as well as you do, you can’t do ours very well at all, and we do everything that we both don’t do much better than you can. Not very humble, I know, but true." - Coach Greg Glassman, CrossFit founder, on less varied, more narrow minded training. Coordination, midline stability strength, accuracy, strength, […]

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  • Posted: 3/17/2008

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

    Ashley working on her drive. WOD:   "Grace" Clean and Jerk:  30 reps, for time (m – 135lbs / f – 95lbs)   A week of "named" WODs???  WTF?  Yes, we’re doing a week of the named CF WODs. Tony leaves Friday, so yeah,  we’re sending him off good.  Enjoy your week!!!   

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  • Posted: 3/16/2008

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

     Our playground. WOD:  For time… 50 back extensions 50 sit ups 15 kness to elbows 30 back extensions 30 sit ups 10 kness to elbows 20 back ext. 20 sit ups 5 knees to elbows

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  • Posted: 3/15/2008

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

      Aaron T. is off to support OEF.  Have a good trip Bro, see ya in a few months. WOD: for time  5 Deadlift (m- 135 / f - 95)  100 meter sprint 250 meter row 10 Deadlift (m- 135 / f - 95)  200 meter sprint 500 meter row 15 Deadlift (m- 135 / f - 95)  300 meter sprint 750 meter row   […]

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  • Posted: 3/14/2008

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

    Attention!!!!!  CrossFit Wilmington will open at 10:00am this  Saturday, 15 March and close at 4:00pm.  And will close early at 3:00pm on this Sunday, 16 March. Sat: 10am – 4pm  Sun: 1pm – 3pm Carly’s "intro to cf" was the Filthy Fifty…   ouch!   WOD: One arm Dumbbell Snatch     2 – 2 – 2 – 2 – 2 […]

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  • Posted: 3/13/2008

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

    Attention!!!!!  CrossFit Wilmington will open at 10:00am this  Saturday, 15 March and close at 4:00pm.  And will close early at 3:00pm on this Sunday, 16 March. Sat: 10am – 4pm  Sun: 1pm – 3pm Andy L. and his beautiful Taylor Anne.  Congratulations again to Andy and Kelli L. WOD: 5 rounds for time: 50 sledgehammer swings (1/2 with left / […]

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  • Posted: 3/12/2008

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

    Matt crushing the "white boys can’t jump" stereotype! Josh…   well, not so much. "The Filthy Fifty" For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball […]

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  • Posted: 3/11/2008

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

    Tips on how to be a more effective failure:   Fail with grace: Take responsibility for the mess you’ve made, and for cleaning it up. Have a Plan B: Embracing failure means accepting the risks you’re taking and preparing for the worst. Get perspective: Tell an outsider your story, and ask what they would have […]

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  • Posted: 3/10/2008

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

    CrossFit Wilmington athletes are strong!     None of these athletes are powerlifters. They are all CrossFitters at CFW.  Yet they all moved very impressive weights in relation to thier body weights. The powerlifting competition on Saturday was open to anyone from any gym…   only CrossFit athletes showed up.  Wonder why? Not really… WOD:  Clean and Jerk     5 […]

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  • Posted: 3/9/2008

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

    Thanks to everyone who came out for the powerlifting contest and cookout.  Your support isgreatly appreciated!!! A special thanks to Andrew for running the comp and to Clair for doing the grilling.  Good job to everyone who participated and a special mention of some top lifts… Dawn Hutchison – deadlift 275 lbs Darren Cansler – a "near"  […]

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  • Posted: 3/8/2008

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

    Congratulations!!!!!  To Andy and Kelli L. on the birth of their 8lb, 9oz baby girl, Taylor Anne.  Taylor was a little reluctant to join us, as she came a bit later than expected!  She was born Thursday evening making Andy the happiest Dad at CrossFit Wilmington.      CJ learned the Hang Power Clean on Thursday! WOD:  […]

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  • Posted: 3/7/2008

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

    Clair finally makes the site…,  FYI, Clair is the guy. WOD:  "CINDY"   As many rounds in 20 minutes as you can of… 5 pull ups 10 push ups 15 squats  Don’t Forget!!!!!  Tomorrow, March 8th at 12:00 noon, we’re having a fun powerlifting meet and a cookout afterwards.  Come and join the meet, or just […]

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  • Posted: 3/6/2008

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

    Iraq  WOD: Hang Power Clean    3 – 3 – 3 – 3 – 3     Post heaviest weight Row 10 minutes…  for distance (in meters)     Post distance    

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  • Posted: 3/5/2008

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

    Snoop, CFW’s morning welcome mat. WOD: For Time 1 round 15 wall ball (m -20/ f -14) 10 dumb bell swings (m- 35 / f – 25) 5 L pull ups 250 m row 20 wall ball 15 dumb bell swings 5 L pull ups 250 m Row 25 wall balls 20 dumb bell swings […]

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  • Posted: 3/4/2008

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

    Andy, Amanda, Andrea, & Thomas, with CFW trainers Josh and Tony, stopped in this weekend while visiting in Wilmington.  Andy is on his way to SFAS and Thomas the SF "Q" course at Ft. Bragg.  Good luck to you guys and thanks for stopping by! WOD:  Punch Press  5 – 5 – 5 – 5 (each […]

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  • Posted: 3/3/2008

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

    CFW’s newest athlete, Kristin, does Friday’s fun WOD on Saturday. WOD: 10, 9 , 8, 7, 6, 5, 4, 3, 2, 1 reps for time of: Deadlift (m – 315lbs / f – 185) Push press (m – 165lbs / f – 95lbs)  This Saturday, March 8th, at 12 noon we’re holding a fun power […]

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  • Posted: 3/2/2008

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

    "If you do most of your training on a balance board, a Swiss Ball, or a Bosu ball, you’ll have a tremendous core and a small, weak body that we’ll all laugh at." -TC Luoma                …while most of the bodybuilding type stuff Luoma and his site spews is ridiculas, he hit it on the head with this statement.  The balls, […]

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  • Posted: 3/1/2008

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

    "It might not be your fault that you’re down…   But it is your fault for not getting up!"    When did turkish get ups become fun?  Nice work Amanda! WOD:  Work on something your not good at.  In other words, if you know handstand pushups are difficult for you, do some.  If overhead squats or cleans […]

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  • Posted: 2/29/2008

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

    CrossFit Athletes come in every shape, size, age, gender and fitness level.  Anyone can do our workouts!  WOD:  as many rounds as you can in 30 minutes of… 5 Squat Thruster (m – 65lbs / f – 45lbs) 5 box jumps (20" box) 2 turkish get ups, 1 left / 1 right  (m – 45lb db / f – […]

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