Crossfit Wilmington - Workout Of the Day picture

CrossFit + H2O  = more pain than usual.  CFW athletes and Glenn McCarroll’s triathletes meet up for Wednesday’s Beach WOD. 

We’re doing it again next Wednesday!!



Ok, Ok.  here’s the pic of Justin.  Next week we’ll get one of him hugging the lifeguard’s rescue buoy.


Weighted Dips:  5 – 5 – 5 – 5  – 5 

 For time…

  • 100 wall ball shots (20 – m / 16 – f)
  • rest 2 min
  • 100 wall ball shots
  • rest  3 min
  • 100 wall ball shots 

0 thoughts on “Posted: 6/20/2008

  1. Justin says:

    They snapped that shot before I was ready to strike my pose. The second picture they got was way better but Tony won't post it. LAME.

  2. Sensei says:

    Yea, now that you say that Andrew. He does look a little "pin up ish". Maybe he's "puffing" because he hasn't done a CFW WOD yet? hmmm….mystery 🙂 Oh And I don't know if anyone remembers, but that last time we did todays WOD there was 5 minutes rests in between. Now it's 2 and 3 minutes, Yarrgh!! Just means that our bodies will are expected to process oxygen (and maybe vomit) more efficiently! Sweet! P.S. Justin, You know I love you man….Just talkin $H**!!

  3. Tony says:

    Hayley, Glenn is a lifeguard and since he pulled Justin in on the first round, I’m sure he’d be able to help you if you needed it. Not everyone did all the swims. Everything is scalable. If you can’t do one thing, we’ll find you something else that sucks just as bad!!!
    Aaron is correct… it was 5 min of rest last time. But that was last time.

  4. Pope says:

    Today's WOD was a challenge; good thing Nix brought his dogs, Boomer and Lexie, to keep us motivated.

  5. Sensei says:


  6. Justin says:

    Umm, actually he saved me on the SECOND round. I made the swim all by myself on both the first and the fourth round. (I wasn't allowed to swim on the third round b/c Glenn thought I would die)

  7. Shawn K says:

    Was that a quote from the Baywatch theme song?!? I'm not sure which is worse… Sensei quoting it.. or me recognizing it… *ashamed*

  8. Sensei says:

    Oh wow, I just laughed so hard I pee'd a little, looks like some one just fed him a turd sandwich. Hey, concerning the Baywatch theme song, darn right I remember that song!! It's not cause I watched the actual show so much as I've seen Borat like fifteen times. Can anyone finish this sentence: "This CJ woman has the hair of an angel and the ______ of a ________" FUNNY!! Don't post though cause it's not appropriate.

  9. Justin says:

    wtf? put back up the other group shot. i wasn't drowning on land, i was drowning in the water.

  10. Troy says:

    If any of you get the chance, the 23 June edition of the Marine Times has as its cover article "Crossfit Craze" and how it has began to spread through the Marine Corps. To the majority of th crowd it describes what Crossfit is, but the best part about this for Tony is it is more free advertising to get people into the gym so that Shawn ca continue to beat them.

  11. Tony says:

    Hey Troy… Zach, Don and Hamid have put it to Shawn. Or is that Shawn has become comfortable with just being good at OHS?

  12. Fitz says:

    This was the first WOD I ever completed back in early March. I performed

    • 100 Wall ball shots
    • 5 minutes rest
    • 100 Wall ball shots
    • 5 minutes rest
    • 100 Wall ball shots

    I had stuck to the original parameters because I wanted a direct base of comparison.

    My first attempt at this WOD took me 59 minutes to complete. And my life flashed before my eyes three times.

    When I tackled this WOD this passed Friday, it only took me 30 minutes!!! And I had far more life left in me proceeding this most recent WOD.

    I only busted out a handful of WOD’s involving Wall Ball Shots in between. Crossfit’s carry-over capacity is the shizznit!!!

    Can’t wait to see what you mad scientist brew up next!!!