Happy Birthday Jeremy W.
Crossfit Wilmington - Workout Of the Day picture
CrossFit Endurance Cert – September 25th – 26th
Cody 21 yrs and 180lbs BW
 Power Clean PR – 275lbs
Keep your eye on this one…  he’s capable of great things.
Here’s a taste (w/ a few slight modifications) of what our boys are getting this weekend for ya…
WOD 4 of NC/SC CrossFit Sectionals
For Time:
60 Double-unders
30 Thrusters  (95/65lbs)
30 Burpees
500m Row
30 Reverse Wall Ball – 10ft (20lbs/14lbs)  [Rx’d at sectional as slam ball 30/20]
30 GHD sit-ups
500m Row
30 Kettlebell Swings (24kg/16kg)  [Rx’d at regional as KB Snatches)

30 Overhead Lunge  (35/25lbs)
60 Double-unders
Hang Snatch: (With up to 135lbs) x 1 x 10 / 1 minute of rest between lifts
Sott’s Press: (65/45) x 4 x 4


0 thoughts on “Posted: 3/5/2010

  1. Scott S says:

    I know there is lots going on, especially the sectionals – GOOD LUCK GUYS! But if you are training for the half or full marathon, we are running 9-10 miles on the race course. Meet at Food Lion Landfall parking lot at 9 am Sunday. All paces welcome. Pat and I will see you there.

  2. Sensei says:

    GOOD LUCK AT REGIONALS EVERYONE!! I miss you all and wish I could be there to cheer you on!

  3. Bryan says:

    damn cody!if your getting 275 that high, lets put some more weight on that bar. I would say good luck to everyone thats going this weekend. but you guys don't need luck, you just need to do the damn thing!pain is temporary, victory is forever 3.2.1.kill!!

  4. drew says:

    I, too, would say good luck to all of you, but luck will have nothing to do with it, and would be undermining all the hard work you guys/gals put in sweating, panting, and bleeding. Kick some major ass, and let us know how things go!!! (comments or text's)

  5. t. says:

    I with you Brian… but he was power cleaing. In a couple of weeks we'll max him on snatch (I'm thinking 215ish) and clean & jerk… I feel we'll soon see another 300lbs C&J from our CFW youngans! These boys are strong. We've also a few ladies that will soon see 185lbs C&Js. Very soon. The funny thing… these boys and girls are CFers and not in the Oly Class, yet.

  6. Dawn says:

    Good luck to everyone this weekend. I know you all will represent CFW well. Don't let your nerves get the best of you and most importantly LISTEN to your judge. They are the ones that are counting for you!!! 🙂 Wish I could be there to cheer you on. Keep us updated!!!!

  7. Jen S. says:

    Wow! That wod looks awesome! You guys are gonna kill it!! Can't wait to hear all the gory details! Have fun and everyone else who's not going and wants to come have some fun…Prima…3-6 Saturday…be there!! Thomas will be getting his dong botox…

  8. Jen S. says:

    All signed up for the run on April 3rd. I am stoked cause it's early and I can actually do it before work. Woot Woot! Hope to see everyone there!!

  9. gregg says:

    Good luck to everyone going to sectionals this weekend. I am positive y'all will represent CFW well.

    Jen, if you want me to put something from Prima in the race bags for the run, let me know. Looking forward to seeing you at the race!