This Wednesday, 18 June at 6:00pm, we’ve been invited to train with Glenn McCarroll, triathlon coach and Wrightsville Beach Lifeguard, for a swimming/CFW workout at the beach.  Meet at Tower 11 next to the Oceanic’s pier at 5:50pm.  Bring your swim goggles!  You don’t have to be an awesome swimmer.  Like everything we do, the swim can be scaled too.

Check out Glenn’s site –

Crossfit Wilmington - Workout Of the Day picture

Koup, at approx 6′ 3"/240lbs and still recovering from a broken femur, was just shy of 300 points on Fight Gone Bad…    in armor. 

WOD:  Bench press 5 – 5 – 5 – 5 – 5

For time: 100 kettlebell swings (16kg- m / 12kg – f)

"Comfort is the difference between the way things are and the way we expect them to be. Comfort is an illusion. It is neither present nor welcome here."  – GG

0 thoughts on “Posted: 6/13/2008

  1. Thunderlips says:

    Just got back from my swim. Pier to pier underwater, no snorkel, no oxygen tank, just pure lungs, with a 300lb rock tied to each limb, naked, with bloody seal babies tied to my neck. For time: 3 min even. Did I mention I have 3 broken femurs? Yes, I know most people only have 2, but then again, Thunderlips isn't most people. Did I mention women love me?

  2. Shawn K says:

    CrossFit has made me retarded. I finish a 5×5 bench workout and 100 kb swings… and think to myself… "cool, that was a perfect rest/recovery day"

  3. Julie says:

    So, Tony gave in and let me name the dog. Did you like Tony's meaning behind the dog's name… War? Hmmm… not so much. Yes, Andrew he is named after the actor. I think he is cute!

  4. Aaron says:

    Hey Julie, You see eastern promises yet? Viggo has a full on nude shower knife fight scene….Thought you might wanna watch. Seriously though, the corriography is awesome in the scene…..except for the flopping weiner…

  5. Hub says:

    These posts get more rediculous by the day…What is the weight for the KB swings, I really like this WOD. I agree with Shawn K, good day for this…pretty pumped up about the WOD at the beach, it's going to be legit.

  6. Nix says:

    Don't be throwin' the Thunderlips accusations this way…I respect and deeply admire Thunderlips, but I am not her…him…it.

  7. Tony says:

    Don O. is the tops at 2:12 as r'xd… but Hamid rocked a 2:38 w/ a 24kg kettlebell… but Don is 42 yrs old. Which is better??? Both are kickass!

  8. tony says:

    Josh got a 2:31 w/ 24kg kb and Dawn did hers in 2:40.
    But JJ did his w/ the 16kg but in his Fireman's suit! Nice "recovery day".