Crossfit Wilmington Easter Beach WOD 2012
This Saturday (April 7th) at 9am, at the Oceanic Pier, we will kick off the 2nd Annual “CFW Easter Egg Hunt”.  Everyone will be split into teams that correspond to a particular egg color.  They will then be given the task of gathering all of their eggs and bringing them back to a set location.  Once all the eggs are gathered they will be opened one at a time to find a workout inside.  The team must complete each workout in order they are pulled from inside the eggs.  The first team to complete all the exercises will be declared the winner. All Crossfitters, and their friends and family are invited.

Low Back and Hip Pain Seminar
Dr. Eric McGraw will be at CrossFit Wilmington on April 5th at 7pm for a Low Back and Hip Pain Seminar. He will discuss faulty movements in squats and dead lifts. He will give you suggestions on how to improve the faults and avoid or treat painful conditions from these lifts through the use of exercise bands. To learn more about chiropractic and Active Care visit their website at

Renee demonstrating proper depth in the Overhead Squat engaging the core and shoulders.

One Arm DB Bench 6-8r (each arm) x 5
HSPU 8-10r x 4
Standing DB Tricep Ext 8-10r x 4

For time…
Row 1K
50 Air Squats
40 Push-ups

Olympic Weightlifting
Hang Power Snatch + 2 OHS x 5
* Think fast and controlled
Snatch Pulls 3 x 3 (focus on transition)
Snatch Push Press 5 r x 3 s
* work up to no more than 95/65
GHD Sit-ups 15 r x 3 s *add weight if possible

6 thoughts on “Easter Egg Beach WOD

  1. Amanda W says:

    Renee your arms look even here! Haha. Looking great as always. You are always positive and uplifting to those around you. It’s people like you that keep all of us smiling. Keep up the good work!

  2. Albert Steed says:

    Great Oly Work today everyone! Was very much fun and thank Tanner for giving us some pointers on what a few of those motions meant as far as standards go. 🙂

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