Pre-Ordered Hoodies are here!!
See Josh or Tanner to pick yours up.

Holiday Hours
Crossfit Wilmington will be closed Saturday, Dec 24th and Monday, Dec 26th.

New Years Eve Throwdown at CrossFit Fort Bragg
CF Fort Bragg is hosting a throwdown competition and gathering on New Years Eve. Contact Michelle at CrossFit Fort Bragg for more details if you are interested in attending.

Josh performs an overhead squat with some added stability. Supplemental stability work is necessary in order to make significant strength gains.

Crossfit
4 rounds for time of. . .
400 m sandbag carry (60/40)
Ground to overhead – Choose one weight and rep scheme

  • 5 x 185/125
  • 8 x 155/105
  • 10 x 135/95
  • 15 x 95/65
  • 20 x 65/45

*rest 2 min between rounds

Olympic Weightlifting
3 mid thigh clean @ 75% x2
5 clean shrug pulls @ 120%
10 jerks – easy, focus on landing.

7 thoughts on “Ground to Overhead and Sandbag Carry

  1. Sensei says:

    Great job this morning every one! Thanks for the great attitudes and great heart you put into your workouts!

    If I don’t see you before the new year, MERRY CHRISTMAS!! HAPPY NEW YEAR!!

  2. Tanner says:

    Good times at 6 am. Great push, some of you are throwing around some serious weight. Gotta keep that form consistent on all the rounds. I promise you it is easier to drop under the bar than pull it up or press it overhead!!

  3. Sara Clark says:

    uuf. this one wore me out this morning, but it was fun!

    Anyone interested in doing a team for the greensboro war of the wods/ garage games on Jan 21? If not, ill go individual, but I think it might be fun. Let me know! 210.857.8499

  4. Emily H. says:

    Is anyone bored today?? i have a huge uhaul truck and need someone strong to help me (and Will) load it .. i just drove that thing around town and i’m a little scared for my life.. probably because i cant see over the steering wheel.. anyone got a booster seat for me!?

    also i have to figure out this evening how to attach my car to the tow thingy. anyone know how to do that?

  5. Emily H. says:

    or.. does anyone want to road trip to NY/CT tomorrow.. i’ll gladly pay for your flight back home…. think about it.. new york city at christmas time is quite spectacular!

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