Our hours on Friday will be 10am – 2pm and we’re going to close on Saturday.

Crossfit Wilmington - Workout Of the Day picture

Zach B. attempting a 295lbs split jerk.  Right now Zach is capable of a 340lbs split jerk with only some minor improvements to his technique.  He easily "muscled through" one with 275lbs with less than perfect form.  He’ll be getting some extra attention in the next few weeks so we might get see what our young friend can really do!

WOD:  5 rounds for time…

  • 5 push press (95 – m / 65lbs – f)
  • 5 deadlift (225lbs – m / 135lbs – f)
  • 10 pull ups
  • 10 hang cleans (95lbs – m / 65lbs – f)
  • farmer’s carry to fence and back through obstacle  (45lbs DBs – m / 35lbs DBs -f)  
  • 100m sprint
  • 5 ghd sit ups

0 thoughts on “Posted: 7/3/2008

  1. Sensei says:

    Oh, I almost forgot! I can't get there for the WOD with Vaughn but….WELCOME VAUGHN!! Have fun and I look forward to meeting you soon!

  2. Shawn K says:

    Nice lift Zach. Also… thanks for nothing Hub, Zack, Sensei, and Tony. After all that talk of morning vs. lunch vs. evening crews… Steve and I were the only ones there this morning. I think you scared everyone else off. (WOD was good… my time wasn't…)

  3. t says:

    Imagine that… minimum showing from the morning crew… what was it, donuts at Krispy Kreme… biscuits and gravy at Cracker Barrel?

  4. Vaughn says:

    Thanks, Sensei. I'm looking forward to it. I can't wait for this WOD. Well, I probably could wait. A while.

  5. Shawn K says:

    I'm guessing it was still sleepy-time for them… trying to get a jump start on the 3-day weekend…

  6. Sensei says:

    Just wanted to make sure everyone knew, That Cameron will be moving to Charlotte next week so today will be my last WOD with him….I'm sure some of you know us as the guys to yell at eachother while trying to beat eachothers times. We will be doing todays WOD at 5 so we should give Cam a bunch of Sh't to send him out!

  7. Hub says:

    Is it Monday again…I thought we just did this WOD. Not going to be able to do it today, in Columbus, OH…but I am going to Rogue Fitness, the Columbus affiliate…more to follow…

  8. t says:

    We're gonna miss Cam. He's always got that "this sucks, but I dig it" smirk on his face. He's always welcome back in his home CF!

  9. t says:

    We're gonna miss Cam. He's always got that "this sucks, but I dig it" smirk on his face. He's always welcome back in his home CF!

  10. t says:

    The link says… the pull up is only counted when a part of the chest below the clavicle (colar bone) comes into contact with the bar. Hmmm… that's gonna make the butterfly kip interesting. No longer is chin above bar counting. New rules… should we adopt them???????

  11. t says:

    I just posted tomorrow's WOD, it's below todays… I got from Lori A. (CrossFit NC). I'm posting it now. If you're in town or not, do it if you've got the guts. Post your times in the comments. It should be a good one.

  12. Sensei says:

    I say chin above for now. But that everyone should know that Clavicle and below is THE GOAL, Just my thoughts, cause I love the kip and will endeavor to get below clavicle on todays WOD.

  13. t says:

    Yo Midget… Clint is here and wants to know why you left him out of your comment earlier. Is it b/c he was less than a minute behind your time???

  14. Sensei says:

    yea, he's got a good job up there apparently. He is all about visiting as much as possible though!

  15. Zach says:

    That sucks that Cam is leaving and we will all miss him. hopefully he will come back soon.

  16. Vaughn says:

    Thanks, Don. And thanks to everyone else at CF Wilmington. Paul and I had a blast. And, I loved your choice of music, Don. Hope to see all of you again soon. For a completely different kind of workout, come to the Star-News and sit through one of our news meetings. You or anyone else is always welcome. Of course, 20 minutes into it, you might be wishing for 100 wallball shots, instead. If you're interested, the blog is at crossfit.starnewsonline.com. A story and pics will be out next Thursday. Take care and happy Fourth, Vaughn