Beach WOD tomorrow morning at 6:15 AM.  Crossfit Wilmington will be opening at 8 AM due to this workout.  If you can, meet us at the Oceanic Pier for some early morning fun.  Bring goggles if you want to swim, but swimming is not required.

Obstacle Course Races are good functional tests of fitness.  On the left we have Cameron practicing good B&E technique and the right, JRho working on chasing potential B&E suspects.

Bench Press  5 – 5 – 5 – 5 – 5  (2/0/1/0)
DB Tricep Extension  6 – 6 – 6 – 6  (2/0/1/0)
GHD Sit Ups  12 – 12 – 12  (3/0/1/0)

Row 400 Meters for time

12 thoughts on “Functional Application of Obstacle Courses

  1. Whitney says:

    I’m in for that self defense class, I’m not sure which date, will you post that again please?

  2. Sensei says:

    Hey Ladies, I will be conducting two Women’s Self Defense Classes.

    Friday July 8th. 7pm

    Friday August 6th. 7pm

    Sign up for which date you can make.

    This will be a more serious face to face on the facts about Sexual Assault, Rape and what you can do to Evade, Resist, Escape, and Survive.

    We will work basic and fundamental items both mental and physical that can save your life.

    The cap will be 12 women per class, so sign up when you see the flyer/sheet.

    There will be a sign up sheet at the front desk at the gym. Or just email me.

    Total cost will be $40 per person.

    Email me @ inte… if you have any questions.


    SERIOUS INQUIRY’S AND SIGN UPS ONLY, Don’t sign up if you won’t be there.

    If we get 12 for each course filled up and there is more women interested. We will create more dates.


    Kelly L, Email me your confirmation and let’s talk about you bringing Kaitlyn too.

    Whitney, Thanks for bringing this up! I’ve just posted the sign up sheets at CFW lobby on the dry erase board. Already a few signed up so DO IT FAST!

    See you in the morning, morning crew!

  3. AJ says:

    My name is AJ and I was a student of NO GOODs in Afghanistan. I am following your strength program and have a question on today’s WOD. Is it still rest at most 60 secounds before the next set?


  4. caleb says:

    AJ glad to hear you’re following the programming, and unless it’s specified like yesterday there’s no set rest time.

  5. No GOOD says:

    I think Cam would have been faster if he had a ski mask on hahah

    Caleb thanks for answering AJ.

    FYI AJ is a CF affiliate owner, CF ACT in New York/NJ

  6. Julie G. says:

    Stoked I logged on today. Thx for info No Good looking for a NY/NJ affiliate. Will be working up there next week. I will look your boy up.

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