May 22, 2018

Performance

5-4-3-2-1 reps for time of
15-ft. rope climbs
Clean and jerks

Increase weight on the clean and jerk each round.

Men: 145-165-185-205-225 lb.
Women: 115-125-135-145-155 lb.

Fitness

5-4-3-2-1 reps for time of
25 meter Kettlebell farmers carry 53/35
Clean and jerks

Increase weight on the clean and jerk each round.

Men: 135-145-155-165-185 lb.
Women: 95-105-115-120-125 lb.

May 21, 2018

Back Squat

10-10-10-10-10

Performance

Complete as many rounds as possible in 5 minutes of:
3 deadlifts 275/185
7 push presses 115/75

Fitness

Complete as many rounds as possible in 5 minutes of:
3 deadlifts 185/125
7 push presses 85/55

May 19, 2018

With a partner, complete as many rounds and reps as possible in 31 minutes of:
8 Thrusters 155/105
6 Rope Climbs
11 Box Jumps 20/24

Partner #1 will perform the work listed above. Partner #2 will run 400m with a 20/14 lbs med-ball. Once Partner #2 returns from the run, Partner #1 will grab the med-ball and begin their 400m, while Partner #2 continues work wherever #1 left off.


This is a modified version of "31 Heros". The original version uses a 45/25 lbs sandbag instead of a med-ball. Challenge yourself on this one and  choose a heavy odd object to run with!

May 18, 2018

Performance

Complete as many rounds as possible in 12 minutes of:
20 GHD sit-ups
10 left-arm overhead walking lunges 50/35
10 right-arm overhead walking lunges

Fitness

Complete as many rounds as possible in 12 minutes of:
20 Ab-mat sit ups
10 left-arm overhead walking lunges 35/25
10 right-arm overhead walking lunges

May 17, 2018

Squat Clean

1-1-1-1-1-1-1

Performance

Complete as many rounds and reps as possible in 10 minutes of:
20 Box jumps 24/20
10 Handstand push ups

Fitness

Complete as many rounds and reps as possible in 10 minutes of:
15 Box jumps 20/18
10 Push ups
 

May 15, 2018

Performance

"T"

5 rounds for time of:
100-meter sprint
10 squat clean thrusters
15 kettlebell swings
100-meter sprint
Rest 2 minutes

Fitness

5 rounds for time of:
100-meter sprint
8 thrusters 95/65
12 kettlebell swings 35/25
100-meter sprint
Rest 2 minutes


Marine Master Sgt. Aaron Torian, 36, of Paducah, Kentucky, died Feb. 15, 2014, during combat operations in Helmand Province, Afghanistan. Torian was assigned to 2nd Marine Special Operations Battalion, Marine Special Operations Regiment, U.S. Marine Corps Forces Special Operations Command in Camp Lejeune, North Carolina, and was on his sixth deployment at the time of his death.

He started CrossFit training in 2006 and was one of the original members of CrossFit Wilmington in North Carolina. His favorite movements included cleans, thrusters, sprints and kettlebell swings.

He is survived by his wife, Jurley; and children, Elijah, Laura Bella and Avery.

May 14, 2018

Squat Snatch

1-1-1-1-1-1-1

Performance

Complete as many rounds and reps as possible in 7 minutes of:
10 Deadlifts 185/130
12 Wall Balls 20/14

Fitness

Complete as many rounds and reps as possible in 7 minutes of:
10 Deadlifts 135/95
12 Wall Balls 14/10

May 8, 2018

Squat Snatch

3-3-3-3-3

Performance

Complete as man rounds and reps as possible in 7 minutes of:
12 Sumo deadlift high pulls 75/55
10 Chest  to bar pull ups

Fitness

Complete as man rounds and reps as possible in 7 minutes of:
12 Sumo deadlift high pulls 45/35
10 Jumping chest  to bar pull ups

May 7, 2018

Performance

5 rounds for time of:
1 sub-0:45 250-m row
50 unbroken double-unders

If the row takes longer than 45 seconds, or if you trip up on your double-unders, redo it before moving back to the other exercise.

Fitness

5 rounds for time of:
1 sub-0:55 250-m row
100 unbroken single-unders

If the row takes longer than 55 seconds, or if you trip up on your single-unders, redo that segment before moving back to the other exercise.

Free Day Partner WOD!!

"Deck of Cards"

Grab a partner and go for time. While one partner is running 200 meters, the other is inside flipping over cards from a standard 52 card deck with 2 jokers. 
Suits refer to the exercise: 
Hearts = Push-ups
Spades = Box jumps 24/20
Clubs = Air squats
Diamonds =  Sit ups

The number on the card refers to the number of reps to be completed. 
Face cards = 10
Aces = 10 Burpee penalty to opposing team
Jokers = 15 burpees 

When the partner returns from the run, the partners switch places. The team continues working until they've pulled every card from the deck and both partners are in the building.

Score is total time


It's back! Join us for the popular "Deck of Cards" workout where you and your partner get to work your way through 52 cards of pure enjoyment. Keep in mind that every time you draw an ace you get to punish an opposing team with 10 burpees (be careful who you punish).

Today is a free day which means our 9am class is open to anyone, members or non members. All skill levels are welcome and all movements can be modified. Get outside that comfort zone and give it a shot! It'll be the best hour of your day!

 

May 4, 2018

Performance

For time:
30 overhead walking lunges 45/25 plate
30 knees-to-elbows
30 sit-ups
30-cal. row
30 sit-ups
30 knees-to-elbows
30 overhead walking lunges 45/25

Fitness

For time:
20 overhead walking lunges 25/15 plate
20 knee raises
20 sit-ups
20-cal. row
20 sit-ups
20 knee raises
20 overhead walking lunges  25/15 plate


Tomorrow will be the first Saturday of the month and you know what means!? Free Workout! If you want to give CrossFit a try or know someone who wants to try it out, bring them in! Workout starts at 9am so come in a little early to get a waiver signed. See you then!

May 3, 2018

Squat clean

5-5-5-5-5

Performance

Complete as many rounds and reps as possible in 7 minutes of:
8 Dumbbell snatches 50/35
3 Ring muscle ups

Fitness

Complete as many rounds and reps as possible in 7 minutes of:
8 Dumbbell snatches 35/25
6 Pull ups
6 Dips