Welcome to CF Wilmington Nick

WoD:  5 rounds for time…

  • 15 wall ball shots
  •   1 rope climb
  • 15 walking lunges (15 / 15)
  • 15 back extensions
  • 15 push ups
  • 15 burpees
  • 50 flutter kicks
  •  5 sand bag clean and jerk (80lbs / 50lbs)
  • 15 sit ups (on floor)   

A huge thank you to Will for giving an awesome seminar Saturday and to Andrew for setting it all up.  We hope to have Will back soon, so if you missed it you’ll get another chance.  Here’s Andrew’s clip from the seminar on Saturday.


Ever heard "Zoning w/ paleo"?  Take your Zone diet to the next level by adhering to the Zone principles while eating the foods humans are genetically predisposed to eat.


0 thoughts on “Posted: 10/1/2008

  1. thomas says:

    ok, this wod is a beast. It doesnt look that bad when you first see it, then you walk in the gym and its a different story. Finished with a 37:49 and it felt like eternity. Thank you t. for once again giving us a wod that rocks, sucks, is challenging, feels impossible and brings such a good feeling of accomplishment once completed. Good job everybody, and thanks sensei for runnin it with me and pushing me at the end.

  2. Sensei says:

    This WoD is un-holy! especially with the thighs burning from yesterdays! soooo worth it though. Thanks guys! Tracy, See you tomorrow at 5?

  3. Darryl says:

    If anyone is interested in going the Paleo route, feel free to get in touch. I've been doing strict Paleo since I moved (in Chapel Hill now), and am down 13 pounds in 3 weeks and feel awesome.

    I read Cordain's Paleo book and have been all over the place online gathering recipes, notes, tips, tricks, etc.

    kdpierce (at) gmail (dot) com

  4. Tracy says:

    And I thought camping with Middle Schoolers was tough today's WOD was tough! Sensei I am going to be there at 4:30pm! See you there?