cf games
Registration is now open for the 2015 CrossFit Games Open. The 2015 Reebok CrossFit Games season is a three-stage test of fitness, comprised of the Open, Regionals, and the world championships, the CrossFit Games. We are setting up two teams for the open this year.  Team Competitive EDGE will be headed up by Caleb and comprised of our athlete’s who have been training together over the last 6 months months.  Team Crossfit Wilmington will be headed up by Thomas and will be comprised of CrossFit Wilmington instructors and members.

To register for the 2015 CrossFit Open, click here.

 

Laura B. setting up for a deadlift with chains.
Laura B. setting up for a deadlift with chains.

CrossFit
Deadlift – Work up to a heavy single

then:

Tabata: 8 rounds of 20 seconds work 10 seconds rest
4min Air Squats
*Hold the bottom position of air squat during the 10 second rest
Rest 1min
4min KB Swings 24/16

Supplemental
Row 1k x 3
Rest 4min b/w sets

Wilmington Weightlifting Club:

(A)
Snatch Balance – 2 x 4
Jerk Balance – 3 x 4
Jerk Dip Squats – 120% x 3 x 3

(B)
Good Mornings: 8-10 x 3
Push Press: 8-10 x 3
Hamstring Curls: 10-12 x 3

(C)
20 KB Swings
20 GHD Back Extensions
20 Push Press 95/65
1 Box Jump 36” minimum
10 KB Swings
10 GHD Back Extensions
10 Push Press 95/65
1 Box Jump 36” minimum