Congrats to everyone that PR’d the OHS yesterday…  It wasn’t a max day, but many of you experienced big number increases.  The strength training might just be paying off…

Crossfit Wilmington - Workout Of the Day picture
Rob P. did this workout Wednesday night – 17:24
He would have been 2 or so minutes faster, but we had to teach him to rope climb in the middle of the wod. 
For time…
Row 200m
Run 400m
25 Push Ups
25 KB Swings
Row 200m
12 Snatch (135lbs / 85lbs)
5 Rope Climbs
25 Slam Ball
Run 400m
Row 200m

0 thoughts on “Posted: 6/12/2010

  1. ilario says:

    Hey gang, if anyone is in town, Today we are launching our New P4C HQ @ 2250 Shipyard (near Henry's and PCJ off Independence). Time is 1-4 pm, suggested donation is $25. Kids are free and lots of kids activities.
    Please bring a friend!
    Jen S with her awesome Spa have donated sweet gifts for raffle And CFW has generously offered two intro packages and a a first month of training. This could be a great time to get a friend in CF and support a good cause.

    Lastly, I just want to thank the CrossFit Wilmington Family for the generosity and support that got us to where we are today. We love you and miss you, and hope to see you all soon.

    This WOD of Congress for Time has been an emotionally and physically gruelling event, and Jill and I could not do it without you guys. Especially our beach bum buds.

    I remain Semper Fidelis

  2. Sensei says:

    4 rounds for time of:
    35 wall balls (20/14lbs – to 10 foot target)
    20 chinups – chin over vertical plane

    From the Canadian Regionals. I want to do it!