Today’s Workout

The CrossFit Wilmington Workouts


Pat P

10/9/2013

CrossFit Back Squat w/ bands 3r x 10s 40-50% [1 box jump + 1 depth jump (36/30)] x 1r x 10s Wide Stance Good Morning 4-6r x 5s (4,0,1,0)


New member Chad B. showing excellent form on the overhead squat yesterday. Welcome Chad!

10/08/2013 1

  CrossFit Shoulder Press – 3RM 5 rounds max reps of… Close Grip Pull Ups – Rest 1 minute Ring Dips – Rest 1 minute Wilmington Weightlifting Club Clean & Jerk – 75% x 1, 80% x 1, 85% x 1 90% x 1, 95% x 1 Snatch – 75% […]


ruck

10/7/2013

  CrossFit Deadlift – 3RM OHS Squat 6-8r x 5s @ (3,2,1,0) 4 rounds for time… 6 Box Jumps (36/30) 8 T2B Wilmington Weightlifting Club Snatch – 85% x 5 reps x 1 set Snatch pull – 115% x 4 reps x 2 sets Back squat (with a two second […]


Christina

Ruck For Rover 2

[box_content] Ruck For Rover The march begins at Wild Wing Cafe’ and ends at PetSmart and your pups are welcome to tag along… leashed of course.  Select a package of dog or cat food that you can carry 3.8miles.  Put the package in a backpack and meet us at Wild Wing […]


running_pose_big-285x285

Adding Endurance / Aerobic Work 6

Using rowers, spin bikes, elliptical machines, treadmills, stair mills and other stay in place machines can be effective means for improving overall fitness. They can be programmed to train all but the anaerobic systems and they expose the body to far less trauma than running. They don’t beat swimming, but […]


Ruck for Rover Flyer

Ruck For Rover Tomorrow 5

[box_content] Ruck For Rover The march begins at Wild Wing Cafe’ and ends at PetSmart and your pups are welcome to tag along… leashed of course.  Select a package of dog or cat food that you can carry 3.8miles.  Put the package in a backpack and meet us at Wild Wing […]


CFW Instructor Anthony H.  performing front rack walking lunges with the Axle bar on Tuesday.

10/3/2013 3

[divider] A few highlights from Monday’s total.  This total is a baseline for our current strength cycle and comes after three weeks of preparatory work.   Mobility Class 9am 6pm Open Gym 7-10am 5-8pm


Wes looking strong on deadlift yesterday. He went on to join the 405lb club.

10/2/2013 7

We will allow people who missed yesterday to do their Total during Open Gym hours on Thursday (7-10am, 5-8pm).     CrossFit Dynamic Effort Bench Press 3r x 10s @55% Then: AMRAP 8 min: 4 HSPU (1.Strict 2. Kip up slow eccentric 3. Bands 4.Feet on box) 4 Chin Up (1.Strict […]


amanda w

10/1/2013 4

We will allow people who missed yesterday to do their Total during Open Gym hours on Thursday.     CrossFit Dynamic Effort Back Squat 2r x 10s @ 55% RDL  6-8r x 5s Then: 20-15-10reps of each for time… Fat Bar Power Clean (95-135/65-85) Front Rack Walking Lunge (10 burpees […]