Today’s Workout'S ARCHIVE

  • 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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  • Posted: 2/28/2008

    By admin | In Today's Workout | on February 28, 2008
    http://www.youtube.com/watch?v=57pv_1j4dH0&eurl=http://www.rosstraining.com/”>http://www.youtube.com/watch?v=57pv_1j4dH0&eurl=http://www.rosstraining.com/

    The Lateral Raise…   one of the best examples of "isolation" exercises that has absolutely no functional or athletic value.  What could this woman possible be gaining by performing this motion?  Where, other than in a pop fitness gym, does a human being perform this movement?  The answer…  nowhere!  Dawn / Malorie  So let’s replace it […]

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  • Posted: 2/27/2008

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

    Clint. WOD:  For time…   10 Deadlift high pull (m – 135 / f – 95lbs)  10 Handstand push ups 15 Deadlift high pull   8 Handstand push ups 20 Deadlift high pull  5 Handstand push ups  FYI, this is gonna suck… Actually, it’s not as bad as we thought!!  So far everyone’s been under 10 min and there’s a 3:04.  So […]

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  • Posted: 2/26/2008

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

    small boats ops WOD: 5 rounds, for time of: 20 Kettle Bell / Dumb Bell swing (m 35 lbs / f 25lbs) 20 Push ups  20 knees to elbows   5 Deadlift  (m 185lbs / f 135 lbs) Sprint 40 meters (to fence and back)  

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  • Posted: 2/25/2008

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

    Could this guy even complete a "Fight Gone Bad"?Bodybuilding is not a sport and bodybuilders are not fit.  Why train like one? WOD:  Three sets of 5 reps of… Overhead Squat Front Squat Back Squats   For time:  200 sledgehammer swings

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  • Posted: 2/24/2008

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

    CrossFit + Camaraderie = Friendly Competition    This Tuesday, the 26th, at 7:00pm we’ll hold another olympic lifting class.  This one is the "jerk".  WOD:  100 ring dips for time Rest 5 minutes Row 1600m for time Record times separately.

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  • Posted: 2/23/2008

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

    WOD:  Weighted Pull Ups  5 – 4 – 3 – 2 – 1 – 1 For time:   "Lighter / Shorter One Bar"    For time:   5 rounds of 10 reps (m – 95 / f – 65) Squat Thrusters Deadlift Hang Power Clean

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  • Posted: 2/22/2008

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

    There’s no "can’t" in CrossFit.  Nancy continues to impress! CrossFit Kids Come to the Summer Camp Fair Expo at the UNCW Warwick Center tomorrow, Saturday Feb 23rd and see our CrossFit Kids booth.   Josh Edwards, who’s heading up CF Kids for CFW, and other trainers/athletes from CF Wilmington will be there to answer any questions you […]

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  • Posted: 2/21/2008

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

    SF in Afghanistan.  WOD:  5 rounds for time of… 30 Air Squats 1 rope climb Also as a reminder our Olympic / Power Lifting Classes are starting this Sat. at 10 a.m Classes are limited  to 8 participants so sign up now. This Sat. will be the "Clean"   POWER LIFTING COMPETION  Saturday, March 8th 12:00 […]

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  • Posted: 2/20/2008

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

    Who said CrossFit isn’t fun…  Rachelle is all smile! WOD:  Bench Press:  Body Weight, 4 sets max reps with 2 minutes between sets. 2 rounds for time of: 30 wall ball shots (20-m / 14-f) 60 Flutter  kicks 10 pull ups 30 push press (65-m / 45 -f) Row 500 meters 40 sit ups 40 […]

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  • Posted: 2/19/2008

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

    Chanelle & Jennings doing the couplet, "Diane". WOD:  Over head squat: 5 – 4 – 3 – 2 – 1 – 1 – 1 For Time: 3rds 20 box jumps 20 kness to elbows 40 push ups 20 back extensions Sprint 100 meters Olympic / Power Lifting Classes  Crossfit Wilmington will be offering Olympic lifting […]

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  • Posted: 2/18/2008

    By admin | In Today's Workout | on February 18, 2008
    http://youtube.com/watch?v=YARXjYqC8mU”>http://youtube.com/watch?v=YARXjYqC8mU

    A beautiful day for a row…     WOD: "Diane"               21 – 15 – 9 reps for time of… 225lbs deadlift Handstand Push Ups Here’s Bret Marshall’s "Diane" – http://youtube.com/watch?v=YARXjYqC8mU    

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  • Posted: 2/17/2008

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

    CFW athletes, CJ and Ben…   Sit Ups and Back Extensions.    WOD:  Row or run 3200m (2miles) at an easy (60%) pace.      

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  • Posted: 2/16/2008

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

    There’s no way these will fit on Darren’s Accord…         WOD:  50 jumping pull ups, 50 wall ball shots (m-20 / f-14) Just FYI, Monday you meet "Diane".  Plan accordingly! Eva teaches the kip:   http://media.crossfit.com/cf-video/eva-on-kipping.wmv 

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  • Posted: 2/15/2008

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

    Josh (37:37) / Julie (29:56) cranked out the best times on Wed’s brutal workout.  WOD:  5 – 5 – 5 – 5 – 5 (Strength development. Rest as needed, it’s not for time) Back Squat Shoulder Press  Check out these Overhead Squat examples:  http://media.crossfit.com/cf-video/CrossFit_NicoleBWx15OHS.wmv http://media.crossfit.com/cf-video/cf-housewives.wmv

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  • Posted: 2/14/2008

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

    Dawn deadlifts 255lbs…  her first time doing heavy pulls.  WOD:   Row 1000m 21 – 15 – 9 reps for time of… Dips Sit Ups Pulls Ups Back Extensions   Row 1000m  

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  • Posted: 2/13/2008

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

      Nathan at the 10 foot mark…   on his way down!  Nathan’s Dad, Josh E., is heading up the soon to come, CrossFit Kids program at CF Wilmington.  We’ll let you know when it kicks off.  WOD:   One Bar/One Weight (Goal: m 135lbs / f 85lbs)  10 sets, 10 reps for time of… Over Head Squat […]

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  • Posted: 2/12/2008

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

      Power, Agility, Coordintion, Strength, Endurance, Flexibility, and beauty. CFW ladies crushing the pop-fitness myth that if a woman works out hard, she’ll look like a man. WOD:    Deadlift: 5 – 4 – 3 – 2 – 2 – 1    

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  • Posted: 2/11/2008

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

    Carol Ann Cowden On Thursday morning, 7 FEB, the world lost a great woman, mother, sister, daughter and wife.   Carol passed after her almost 5 year bout w/ Cancer.  This photo, taken only a few weeks ago, shows her spirit and beauty even in the midst of her fight.  The odds were never on her side, yet she […]

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  • Posted: 2/10/2008

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

    Get serious… This pic of Eric is everywhere.  So why not post it here too? WOD:  3 rds,  5 rds for time of… 5 tire flips 5 burpees Sprint to road and back. 1 minute of rest and happiness  

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  • Posted: 2/9/2008

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

       CrossFit Wilimington’s "go to guy", Smoothie, is dedicated to CrossFit’s foundations.  Smoothie is in here everyday…   what’s your excuse?  WOD:    10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 reps, for time of Deadlift (m 185 / f 105) Ring Dips Sit Ups Back Extensions

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