There’s Still Time to Sign Up for the Open
Although the CrossFit Open starts today, you are still able to sign up until Sunday night. If we have the most team members in our region, all of our members who signed up will receive a free ticket to the Regional Competition.  To sign up go here and select CrossFit Wilmington as your affiliate.

Nutrition Class Wednesday February 29th
On Wednesday February 29th at 6:30 we will host another presentation of CFW’s results producing nutrition class.  Covered in the class are all the “secrets” you need to cut body fat, increase lean body composition and live a healthier life. We will cover the concepts of Paleo nutrition, what to eat and how much.  The cost is $40 which is well below comparable courses at other establishments, and Custom Fit Meals will be catering the event. If you have yet to attend a CFW nutrition class, the time is now.

Crossfit Wilmington Pre-order T-shirt’s
We have a sign-up sheet in the lobby for CFW’s first t-shirt order of 2012. The price for shirts is now $25.00, CASH ONLY. Act fast!

March Madness 2012
On Saturday, March 24th, CFW is hosting the first ever CrossFit competition with age divisions and weight classes. The first workout will be the final CrossFit Open WOD. All competitors will complete all events, eliminating a need for a “Final WOD.”  Cost is $50 prior to March 10th and $70 thereafter.  All competitors will receive a t-shirt and a catered, paleo friendly lunch.  To register click here.  Age and weight divisions are as follows:

Age Groups Weight Classes (men) Weight Classes (women)
30 and under Less than 131 lbs Less than 121 lbs
31-40 131-155 121-145
41-50 156-180 146-170
51 and up 181-205 171 and up
206 and up


Welcome back Hodge!

“Open WOD 1”

AMRAP 7 min of. . .
*Competitors must jump to touch a target at least 6 in above their head.

We will run the Open WOD during class times only: 6, 9, 11:30am and 3:45, 5, 6,and 7 pm.  Please arrive a few minutes early to warm up and be briefed on the workout.

25 thoughts on “CrossFit Open WOD 1

  1. Albert Steed says:

    Workout 12.1
    Complete as many reps as possible in 7 minutes of:


    This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

    Buck Furpees!!

  2. Sara Clark says:

    guess I have to lose 7 lbs by March 24th! haha. Peiwen and Megan Im coming for you! Burpies are a good start!

  3. Joe W says:

    Way to go Hodge. Your one tough cheeka.

    I’m so excited about this workout. It really shows all my strengths. The only thing that would have been better was a run too.

  4. Thomas says:

    Joe, as a fellow 206 and up athlete i would have to agree with you!

    Hodge your in what i like to call “beast mode!” your doing awesome, keep it up!

  5. Josh says:

    Way to go AM Crew! Everyone needs to log-in and submit their own scores. CFW will validate your score once it is submitted.

  6. Abs says:

    Awwww Burpees! I just can not wait…bit of sarcasm…but well it will be a test of will…see you all tonight…picking myself up and putting it down.

  7. Meagan says:

    Hodge=Badass. You are an inspiring chica! You rock girl.

    @Sara, you can get in my weight class, but unfortunately, you and Peiwin will always be younger than me…unless t. let’s me compete based on my inner age…haha…..I know I look like I am 12, but trust me….I am no young gun anymore.

    Last but not least…Burpees…love me some burpees! Bring it on. This will be a challenge for me not to stop, so if you see me resting…yell at me! Haha

  8. t. says:

    DC… what’s up Bro?

    We’ve had about 40 people complete it. The average is about 90. We have a good few over 100 and Tanner did 113 on his “test” run.

  9. Chrissy says:

    Way to go Hodge! So awesome to see you hitting it again already!! You’re such an inspiration in so many ways!

  10. Jen S. says:

    Awesome Hodge!! Get it girl!!!
    So what if you can’t make any of the class times? Is there any time …like tomorrow evening at 6:30 that one would be able to complete this burpee wod? 🙂
    Pretty please?

  11. Hodge says:

    Thanks guys and thank you josh for doing it with me! Always love a Rabbit to chase! To want more you have to do more 🙂

  12. DC says:

    NICE job everyone.. I did a test run myself today.. 95 with a little Vertigo issue.. so hoping to PASS TANNER when I go for this.. SO TANNER BRING YOUR A GAME.. AS WELL AS THE REST OF YOU ANIMALS.. If you want more you have to do more.. BRINGING IT TO CFW BABY!!!

  13. t. says:

    DC… our little Tanner has grown up a bit in the last few months. Even his deadlift (470lbs) is close to yours big fella. We have to get our a game up to roll him these days.

  14. DC says:

    Tanner thats what I like to hear.. T- oo I’ve been following But DC isn’t as big anymore.. but the STRENGTH well you’ll see.. haha.. LET the GAMES BEGIN BABY!!

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