“Miles for Smiles” Mission of Mercy 5k TODAY!
Join us at Veteran’s Park today at 3pm for a 5k in support of North Carolina’s Mission of Mercy Clinics.  Lauren Piertrzykowski organized this event as her senior project and she needs support.  The NC Mission of Mercy provides free dental care for those in NC who cannot afford it.  Registration fee is $15, payable at the event.  For more info go to Facebook event “Lauren Piertrzykowski’s Senior Project: Miles for Smiles”.

KFW WOD Overview
Crossfit Wilmington was contacted earlier this week about being a host site for KFW (Kettlebells for Warriors). The Kettlebells for Warriors WOD is an effort to bring attention to the needs of our brave men and women serving in the armed services, our Wounded Warriors and our Congressional Medal of Honor recipients. Today’s KFW WOD is dedicated to SFC Leroy A. Petry, U.S. Army. Individuals will be performing this WOD throughout the day around the world to honor the sacrifices that have been, and continue to be made, by our warriors. To read more about SFC Leroy A. Petry read here.

 

JZ instructing Mark and the rest of the 5:45 crew prior to the Veterans Day WOD

Crossfit

Leroy A. Petry (US Army)

In Teams of 2 complete 10 rounds of the following for time…

WOD #1
10 Pull-ups
10 Deadlifts (185/95)
10 KB Swings (24/16)
10 Push-ups
WOD #2 
10 Bar Facing Burpees
10 KB/DB Thrusters (24/16)
15 KB/DB Snatches (24/16)
10 Box Jumps (24/20)

Protocol:
1 Round Equals WOD 1 and WOD 2 completed
One Partner rests while the other works
Partners will alternate WODs per round
Round 1: Partner 1 completes WOD 1/ Partner 2 completes WOD 2
Round 2: Partner 1 completes WOD 2/ Partner 2 completes WOD 1






	
	

2 thoughts on “KFW Team WOD and “Miles for Smiles”

  1. t. says:

    If you picked up a pair of Native sunglasses by mistake, I’d really like them back. Pleass return them to any staff member.

  2. eric.guendner says:

    Good job to the 11 am class. Today workout was a deceptively difficult workout. I witnessed good technique and effort. Y’all deserve a pat on the back.

    Check out SSgt Petry’s story. It will definitely open your eyes to the kind of man that gets a Medal of Honor.

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