Cardio Kickboxing
Crossfit Wilmington will re-starting our Cardio Kickboxing Program next Thursday March 8th. We will conduct two classes on the second and fourth Thursday of the month from 5-5:45pm and 6-6:45pm. Gloves will be needed for these classes. The cost is $10 per class or you may purchase a 10 visit pass for $100.

March Madness 2012
On Saturday, March 24th, CFW is hosting the first ever CrossFit competition with age divisions and weight classes. The first workout will be the final CrossFit Open WOD. All competitors will complete all events, eliminating a need for a “Final WOD.”  Cost is $50 prior to March 10th and $70 thereafter.  All competitors will receive a t-shirt and a catered, paleo friendly lunch.  To register click here.

REMINDER
There will be no Kids Class on Saturday or Yoga on Sunday
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Chrissy instructing Lauren W. on proper rowing technique

 

Crossfit
“OPEN WOD 12.2″

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
30 Snatches (75/45)
30 Snatches (135/75)
30 Snatches (165/100)
Max rep of Snatches (210/120)

Movement Standards
This workout begins from the standing position with the barbell loaded to the starting weight. In the Snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle snatch, a power snatch, a squat snatch or a split snatch. A clean and jerk is not permitted. Only one bar may be used for this workout. All plate and collar changes must be made by the competitor only.

We will run the Open WOD during class times only: 6am, 9am, 11:30am, 3:45pm, 5pm, 6pm, and 7pm.  Please arrive a few minutes early to warm up and be briefed on the workout.

Olympic Weightlifting
Rest Day

7 thoughts on “CrossFit Open WOD 12.2

  1. Walt says:

    Proceed through the sequence below completing as many reps as possible in 10 minutes of:

    30 Snatch (M 75 / F 45 lbs)
    30 Snatch (M 135 / F 75 lbs)
    30 Snatch (M 165 / F 100 lbs)
    Max Rep Snatch (M 210 / F 120 lbs)

    This workout begins from the standing position. The athlete will complete all reps at the first weight before advancing to the next weight. Score is total reps completed in 10min.

  2. Tanner says:

    The girl weights were scaled way low. Any of our girls should film yourselves. You might win overall. Beast this!

  3. taylor says:

    Um… The very first thing I thought of when I saw this, was “I want to watch Dawn kill this!” I did it today at Port City, I only got 6 reps into the 100#. I would love another go at it, now knowing what Im in for. Our girls will deffinitly dominate this due to CFWs amazing instruction and programming with the lifts (don’t let my score I just mentioned be a reflection of that statement please ) I can’t wait to see everyone run this one through tonight!!

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