CrossFit Wilmington is the best gym…  in Greensboro!  
On Saturday, CFW’s crew traveled to CrossFit Greensboro to compete in the The Garage Games’  War of the WODs.  John Z. took first place.  Ben S. secured 3rd, Cody 6th, and Amanda W. nailed down 6th.  Congratulations John Z and all our competitors.

It is still the time of year when people are joining a gym.  If you or someone you know is considering which CrossFit Affiliate in Wilmington to become a part of, read“How to Choose a CrossFit In Wilmington”.

POSE Running Clinic with Ed Bugarin — POSE Level III Running Coach
This Sunday January 29th 12 pm. The Clinic is expected to last 4 hours and the available spots are limited.
Cost is $100.00. This includes a CD with your pre and post videos.
Sign up and deposit of $50 are required. Make checks to  CrossFit Wilmington.

Endurance Training and Programming Clinic
Thursday, February 2nd at 6:30pm at CFW. Cost: $50.00
Attendees will learn the minimalist/high intensity way to train, eat, and supplement for endurance events.  Also covered is how to properly use the myofascial massage (foam roller) to improve recovery.


The Paleo Diet made easy... er.

Paleo Diet FlowChart copyright Nicole Voelske




Deadlift   75% x 10 reps /85% x 5 reps x 2 sets /95%  x 2 reps x 2 sets
– Rest 3 minutes between sets
Weighted GHD Sit-ups 10-10-10-10

4 rounds for time…
6 Wallball  (14/10)
10 KB swings (24/16)
* Goal is to hit the ceiling with the wallball. Obviously this will not be accomplished, but you are trying to maximize the explosive capacity of this exercise!

In subplementum
10 rounds of…
5 Pistols left
5 Pistols right
1 minute rest between each round

8 thoughts on “Deadlift, Weighted GHD and Explosive WB’s

  1. Jason B. says:

    I’m sad to say I will have to take a number of weeks off from Crossfit. I had to have my appendix removed today. I was really excited about the strength cycle, too. :/

    Good luck to everyone. Don’t take your ability to lift things up and put them down for granted. 🙂

  2. Pingback: Deadlift, Weighted GHD and Explosive WB's | CrossFit Wilmington … | The Running Clinic Site

  3. DC says:

    To ALL those who competed great job.. To get out there and push yourself at a CF event is AMAZING in it’s self.. to the BEAST who placed in the top 15.. THATS WHAT I’M TALKING ABOUT!!! Great job each and everyone of you.. Can’t wait to get back and push some people to their next level and push myself.. Jason.. sorry to hear man.. but get better and get back in there,,

  4. Sara Clark says:

    Congrats to all who competed.

    The paleo flow chart left me a bit bewildered– Do I eat the rocks or not? 😉

    Good stuff this AM guys. Always sucks to get up, but Im always glad I did

Comments are closed.