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.

CrossFit Wilmington is proud to announce our sporsorship of Step Up for Soldiers’Combat Mud Run on April 14th!

CrossFit Wilmington was founded by honorably discharged, combat service veterans and since our inception have supported organizations that take care of our wounded.  Many of our members are respected service men and women who understand the sacrifice of overseas service.  We have numerous wounded warriors who call CFW home.  Teaming up with Step Up For Soldiers is just another way CrossFit Wilmington shows our continued support for the injured war fighters of our US of A.

The mud run will include 14 obstacles set up across the 5k course. Participants may enter as individuals or in teams of four.  Step up for Soldiers is a non profit organization that supports returning military members with loss of limb, eyesight, and mobility  as well as assisting the families of the injured. For more info about the event and registration click here.

Saturday April 21st- Powerlifting Seminar with Will Kuenzel
Will Keunzel will host a powerlifting seminar on Saturday, April 21st.  He will go over form and technique on the squat, deadlift and bench press.  Will is currently a competitive powerlifter with best lifts of 700lbs squat, 510lbs bench press and a 605lbs deadlift. If you are interested in getting stronger and better at your lifts we strongly urge you to attend this seminar.  It is guaranteed to make you a better lifter and overall crossfitter.

CFW Instructor, Felice, observes Seth while performing the Burgener Warm Up ensuring proper movement technique of each of the movements. CFW utilizes a slighty modified version of Coach Burgener's Warm Up to enhance and hone our members' mechanics of the Snatch and Clean & Jerk.


“Open WOD 12.3″

Complete as many rounds and reps as possible in 18 minutes of:

15 Box jumps (24″/ 20”)
12 Push press (115 / 75 )
9 Toes-to-bar

Movement Standards:  The workout will begin with box jumps. The athlete will jump with two feet and come to a standing position with knees and hips locked out on top of the box. After 15 reps they will move to their loaded barbell. The barbell will begin on the ground. For the Push press to count the barbell will move from the shoulders to the overhead position, with the knees, hips and shoulders extended in one line. After 12 reps they will move to a pull-up bar. For the Toes-to-bar to count, the feet must begin behind the bar at the bottom and both feet must touch the bar at the same time at the top. After 9 reps are completed, the athlete will begin their next round.

We will run Open WOD 12.3 today and tomorrow during class times only. FRIDAY 5:30am, 6:30am, 9am, 11:30am, 3:45pm, 5pm, 6pm, and 7pm. SATURDAY 9am and 10:30am. Please arrive a few minutes early to warm up and be briefed on the workout and movement standards.

5 thoughts on “Open WOD 12.3

  1. HODGE says:

    IS ANYBODY DOING THE WOD TOMORROW SAY BETWEEN 10 AND 1130?????????????????????????????????????????????????? TRYING TO GET IT IN BEFORE MY class at 12.

  2. Sensei says:

    Excellent JOB this morning everyone!

    So happy to be a part of your early day and watching you all kill this WoD.

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