Crossfit Wilmington - Workout Of the Day picture

Justin M. – plus 155lbs pull up
Thanks for helping with the move Justin… I can think of better ways of spending your Christmas break.  We really appreciate it.  Good luck in your next semester.
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 reps for time…
pull ups
sprints (to fence and back – approx 30 meters)

0 thoughts on “Posted: 12/31/2009

  1. Rob says:

    Really hope the boss lets us out of work early tomorrow, otherwise I'm gonna have to do this one at home… 3 – 2 – 1 GO!

  2. Sandra says:

    Substituting pull-ups for push-ups at the hotel and running on the treadmill. From Margaritaville, wishing the CFW team a happy National Hangover Day (oh, it's real) and a great 2010 full of love, prosperity and all the tire-flips your hearts desire!

  3. Bryan says:

    can we change the name of "burpees" to "ralphies". since I felt like I was gonna bypass the burp and go straight to the ralph!
    Everyone have a safe and happy new year. if you've got nothing to do I'll be bartending at brixx pizza all day come in and get some lunch. I hope 2010 is ready for us!!

  4. Justin M says:

    Good to see all the old folks and meet a bunch of new ones. I've been to quite a few crossfit affiliates now and none of them really compare to CFW. And, your new box is seriously awesome. For all the guys and girls at CFW serving one way or another, Thanks and stay safe. I had fun getting my ass kicked on the metcons for a couple weeks. Hopefully with a couple months of good injury free training I'll see a bunch of you at the SE Regionals.

  5. ju says:

    Bryan, good idea! Hey everyone, I just saw the proof for the 2010 CFW girls' calendar. It looks amazing. Olympia, did a wonderful job! I will keep you posted on their arrival. All proceeds will go to the Wounded Warrior foundation.

  6. ilario says:

    Tony and Julie and our coaches, Just did my first WOD in the new box and it is just amazing. What a wonderful Christmas present you have given us! You have taken it up several notches without diminishing the fight club appeal. Truthfully, that is a reflection of both the staff and the members. Like Justin said, travel to other boxes and you'll see our place is special. So proud to be a part of this family. Happy New Year! PS: 2010 Baby!!!!!!

  7. <> says:

    Charges dismissed against Iraq contractors
    December 31, 2009 4:36 p.m. EST

    Washington (CNN) — A federal judge dismissed manslaughter charges Thursday against five Blackwater security guards in the 2007 deaths of Iraqi civilians in a Baghad square, finding that prosecutors wrongly used the men's own statements against them.

    The September 2007 shootout in Baghdad's Nusoor Square left 17 Iraqis dead and two dozen wounded. The killings led Iraq's government to slap limits on security contractors hired by Blackwater, now known as Xe, and other firms.

    U.S. District Judge Ricardo Urbina found that the government's case was built largely on "statements compelled under a threat of job loss in a subsequent criminal prosecution," a violation of the Fifth Amendment rights of the five men charged.

    "In their zeal to bring charges against the defendant in this case, the prosecutors and investigators aggressively sought out statements the defendants had been compelled to make to government investigators in the immediate aftermath of the shooting and in the subsequent investigation," Urbina wrote in a 90-page decision.

    Federal prosecutors "repeatedly disregarded the warnings of experienced, senior prosecutors assigned to the case" in doing so, he found.

    Urbina also sharply criticized prosecutors and federal agents who developed the case, calling their explanations for using the guards' statements "all too often contradictory, unbelievable and lacking in credibility."

    "In short, the government has utterly failed to prove that it made no impermissible use of the defendants' statements or that such use was harmless beyond a reasonable doubt," he wrote.

    There was no immediate response to the decision from the Justice Department, which can appeal Thursday's ruling or seek new indictments against the men.

    The men were guarding a State Department convoy moving through western Baghdad when the shooting began. The company said its contractors came under attack, but Iraqi authorities called the gunfire unprovoked and indiscriminate.

    Each of the now-former guards — Paul Slough, Evan Liberty, Dustin Heard, Donald Ball and Nicholas Slatten — faced 14 counts of manslaughter, 20 counts of attempted manslaughter and one count of using a firearm in the commission of a violent crime.

    Prosecutors requested that charges against Slatten be dropped in November, but Thursday's ruling dismisses the counts against all five.

    A sixth guard, Jeremy Ridgeway, pleaded guilty in 2008 to voluntary manslaughter and attempted manslaughter.