Check out this link on the CF affliliates page.  Dawn gets some attention in comments.

Crossfit Wilmington - Workout Of the Day picture

Nancy doing Saturday’s Squat Clean.  Her form is always tip top.  And congratulations to Nancy, last week she did her first pullups…   she got nine!


Front Squat:  3 – 3 – 3 – 3 – 3


For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

*Doing the main site’s (HQ) WODs will give you an opportunity to compare your fitness to a larger group of Crossfitter’s performances.  To do so, go to and click on the day’s comments.

0 thoughts on “Posted: 6/9/2008

  1. Aaron says:

    OH Boy! This is gonna be a good one, how many people are gonna fall on their ass in the second 400?? nice.

  2. Nix says:

    After a four day hiatus, I will return today! I'm coming down, but only in Reverse…hopefully, I won't get in an accident.

  3. matt king says:

    DAMN IT why do all the Triathelons fill up. I wanted to do the Iron man but its already full.

  4. Tony says:

    Nix, you should have a few beer before driving down here in reverse… cuz you're gonna need a good excuse when you get pulled over!

  5. Aaron says:

    12:21 . BUT! I did the squats AFTER the run,….sorry guys…Of course, the main site didn't have ANY squats so I feel pretty good! I'll be back at 5:15 to do a WOD in the AC!