A few of us are going to meet up at the south end of Wrightsville Beach on Sunday afternoon at 4pm.  All are welcome, so please join us.  We’ll have a short swim in the workout, so bring your goggles.  If swimming isn’t your thing, no troubles…  we’ll substitute something else for the run.

Today is Cody D.’s last workout with us before moving to Charlotte.  It’s been our pleasure Bro.  Go forth and spread the CrossFit gospel!

Wow!  Paula’s got gunz!

 WOD:  At Cody’s request…

3 rounds of the complex for 5 rounds for time…
2 deadlift
1 clean
2 front squat
2 push press
2 thrusters
Do not drop the bar during a round.  A dropped bar equals a failed round.  Use a challenging weight for each round.  Rest as needed between the sets.

0 thoughts on “Posted: 6/26/2009

  1. Em says:

    Thanks for the fabulous workout Cody…Love starting the weekend with all muscles aching ;op j/k
    You will be missed around here. Keep in touch and visit often!!

  2. Sensei says:

    Cody! Great luck on your new adventures my friend! Keep in touch please. Hey T. the WoD says "for time…" then it says "no time component"? ast time we did w/out time component….Just a lot of self added weight! This is a Great WoD!

  3. ilario says:

    Cody, Good luck my friend. Thank you for all you have brought to this community, both in the gym and out. And thank you for setting the bar so high.

  4. Seth says:

    Ok is it 3 rounds or 5 rounds…or is it actually 5 rounds of 3 rounds?

    It also says for time but then says that there is no time component.

    I'm confused….

  5. No GOOD says:

    Cody stay safe and shoot straight…. Advice for todays WOD if you have not done it yet, pick a weight you can control, QUALITY of lift…cause DAMN it gets heavy FAST!!! And where was Maria this morning?:(

  6. No GOOD says:

    It is 5 of 3 and the time is there to push you so you don't half step, it's not that hard…..ha!

  7. Don O says:

    Good luck Cody, be safe, train hard. It's been my pleasure knowing you. Stay in touch…..Don O

  8. jeremy says:

    sorry to miss it, nice getting to know ya…good luck in charlotte..also good choice on the workout

  9. Dan says:

    Can't believe you wanted this one again. alway a pleasure going head to head on the WOD with you. All the best in Charlotte.

  10. Debb says:

    Oh and by the way I am honored to be mentioned with such fine athletes! I will wear our name proud in Lex.

  11. Debb says:

    Hello night crew, sorry I won't be in. I will see everyone in a week, I'll be doing Lexington Crossfit while I am in KY. T, I will be with in spirit you know I will on Tuesday night. My better half may be there.
    Cody Good Luck To ya!

  12. Maria Sorg says:

    No good – sorry I missed you (and the rest of the crew this AM) Mike had to go into work early this AM (I guess the youtube internet marathon was starting early today) …I'll have to hear about that one later. I did however get to trudge through that horrific wod with your better half. I think she's nicer than you…and she makes cake.

  13. scott p says:

    check out & watch the video of louie the ninga. he rope climbs like you wouldnt believe!

  14. Zach says:

    Cody it was nice meeting you man and has been a pleasure training with you. You put up some good numbers and do some damn good work man. Carry that on to Charlotte and show them what we are made of. I wish you the best of luck in getting your career started up and starting your life up. Keep in touch with us dont be a stranger. Good luck dude!

  15. mere says:

    cody, considering this was one of the first wods we ran against each other, i'm pretty bummed that i was out of town & didn't get a chance to kick your butt one last time 😉 take care & watch your spots (especially front squats) with your new crossfit buddies.

  16. Andrew says:

    Just now got to a computer. Gluck in Charlotte. Half of Wilmington has moved out that way so you should be right at home.