Celebrate. Remember. Fight Back. 

April 27th and 28th

Ashley High School

No matter who you are, there’s a place for you at Relay. Each dollar you raise will help save lives. How far will you go to make a difference in the fight against cancer?

2012 will be Crossfit Wilmington’s 4th year in participating in the New Hanover County Relay for Life. To date Crossfit Wilmington has proudly raised over $20,000.00 for the American Cancer Society. Everyone is affected by this disease at some point in their life. Your reasons for walking in the Relay For Life are as unique and special as the story that motivates you. This is your opportunity to not only honor cancer survivors and remember people we have lost, but also to raise funds and awareness to help save lives. Because of your support, we are creating a world where cancer can’t claim another year of anyone’s life. You are helping create a world with less cancer and more birthdays!
To join Crossfit Wilmington’s Relay for Life Team go here!

Here is a story from one of our own CFW Survivors, Scott Smith, in a write up he did for us last year


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.


Carmen from CrossFit NYC demonstrates proper depth on the wall ball shot with her hips crease below her knees.


Open WOD 12.4

AMRAP in 12 minutes of…
150 Wall Balls (20/14)
*Men use a 10′ target, Women use a 9′ target
90 Double Unders
30 Muscle Ups

The Open workout will be held during class times only. Please arrive a few minutes early to warm up and be briefed on the workout.

If you Completed 12.4 yesterday then…

“PVC Mile” for time…
PVC does not touch the ground until the entire workout is over.
25 back squat
25 front squat
25 overhead squat
400 m run
25 shoulder press
25 push press
25 push jerk
400 m run
50 squat cleans
50 thrusters
400 m run
50 snatches
400 m run

6 thoughts on “Open WOD 12.4 Day 2

  1. t. says:

    At the time of this comment CFW holds 1st and 2nd place in men’s individual division. Good job Tanner, JZ and all you guys on your continued excellent performances!

    CFW is now 1st in the Mid Atlantic region and we still haven’t validated a few of our top scores.

    I think it is safe, at this point, to say CrossFit Wilmington is the best CrossFit in Wilmington.

  2. t. says:

    Obama was voted into office…

    Sorry I try not to imply political or ideological affiliation on the site, but was too easy.

Comments are closed.