Today, the CFW team will begin a 3 day competition to earn a spot to the CrossFit Games in Carson, California. Click here to check the standings. DIVISION: Team – REGION: Mid-Atlantic

cfwteam

 

CrossFit

Complete the following for time…

400m Run *flagpole and back
20 Power Clean & Jerk (95/65)
400m Run
20 SDLHP (95/65)
400m Run
20 KB Swings (24/16)
400m Run
20 Pull-ups
400m Run
20 GHD Sit-ups
400m Run
20 Push Press (95/65)

Wilmington Weightlifting Club

Snatch 65% x 2, 70% x 2, 75% x 2, 80% x 2, 85% x 1, 90% x 1, 95% x 1
Clean & Jerk –65% x 2 + 1, 70% x 2 + 1, 75% x 2 + 1, 80% x 2 + 1, 85% x 1 + 1, 90% x 1 + 1, 95% x 1 + 1
Clean Pull 105%( of clean) x 2 x 4
Back Squat – heavy single
Then…[90% x 1, 95% x 1, 100% x 1] x 3

8 thoughts on “Mid-Atlantic Regionals Begin Today

  1. Sensei says:

    Meh, too much Running. ok ok I’ll do it.

    HEY ALL! SELF DEFENSE ON JUNE 20th 6-8PM AT THE GYM! $20 per person MEN AND WOMEN!

    It’s going to be different.

  2. Gene says:

    Great job to everyone in the 5,6 and 7 o’clock classes. way to push through the workout and humidity.

    Good luck at the games CFW team, kill it!

    • Patricia says:

      Great workout Gene, thanks a bunch!! Sorry to miss tonights, looks fabulous. Really have loved my first week at CrossFit!! p.

  3. Heather says:

    Good luck team CFW! Destroy it!!!!! This workout looks horrible! Wish I could come suffer with you all!

  4. Cullen says:

    Good luck CFW at regionals! It’s hard to believe that my first day at Crossfit was shared with 2 of those 6 individuals and look at them now – gearing up to kick ass & head to Cali. I’ll be following closely from Chicago.

  5. t. says:

    Yes… Will and Marcie just logged a 3rd place finish on WOD 1. That’s a couple of places better than we expected. They’re off to a great start.

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