Workout of the Day

  • Thursday February 22nd


    WOD:

    For Time:
    21 KB Swings 2/1.5pood
    1 Legless Rope Climb  
    18 KB Swings 2/1.5pood
    1 Legless Rope Climb
    15 KB Swings 2/1.5pood
    1 Legless Rop Climb
    12 KB Swings 2/1.5pood
    1 Legless rope climb
    9 KB Swings 2/1.5pood
    1 Legless rope climb

    L3: Rx
    L2: Leg assisted 1.5/1
    L1: Scaled to ropes on rig/pulls


    ROMWOD

    COME JOIN US AT 7:30 FOR 18.1 ANNOUNCEMENT!!

  • Wednesday February 21st


    WOD:

    "3333333"

    AMRepsAP 3 Mins

    18 Overhead Squats (115/75)

    18 Burpees over Bar

    Max Cal Assault Bike

    3 min rest

    AMRepsAP 3 Mins

    15 OH Squats (115/75)

    15 Burpees over Bar

    Max Cal Assault Bike

    3 min rest

    AMRepsAP 3 Mins

    12 OH Squats (115/75)

    12 Burpees over Bar

    Max Cal Assault Bike

    3 min rest

    AMRepsAP 3 Mins

    9 OH Squats (115/75)

    9 Burpees over Bar

    Max Cal Assault Bike

    L3: Rx

    L2: 95/55 Cal on Rower

    L1: 75/35 Cal on Rower


    Score is Cal for each round

  • Tuesday February 20th


    Strength:

    :20 minutes to build to a heavy:

    Power Clean + Hang Power Clean + Jerk  

    WOD:

    EMOM 10  

    Double Unders

    L3: 30 DUs
    L2: 20 DUs
    L1: :30 of attempts or SUs  

  • Monday February 19th


    WOD:

    CINDY
    AMRAP 20
    5 Pull-ups
    10 Push-ups
    15 Squats

    Score is rounds/reps

  • Saturday February 17th


    Hero WOD "T"
    5 Rounds For Time
    100M Sprint
    10 squat clean thrusters (115/75)
    15 KB swings (2/1.5 pood)
    100M sprint
    Rest 2 MInutes


    L3: Rx
    L2: 8 Squat Clean Thrusters, 12 KB Swings, same sprint distance
    95/65lbs  1.5/1 pood
    L1: 8 Squat Clean Thrusters, 12 KB Swings, same sprint distance
    65/45 1/.5 pood


    Marine Master Sgt. Aaron Torian, 36, of Paducah, Kentucky, died Feb. 15, 2014, during combat operations in Helmand Province, Afganistan.  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 favorte movements included cleans, thrusters, sprints and kettlebell swings.

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


  • Friday February 16th


    WOD:

    Bench Press

    3 @50%

    3 @60%

    2 @65%

    2 @70%

    2 @75%

    1 @80%

    1 @85%

    1 @90%

    1 @95+%

  • Thursday February 15th


    Skill:  

    Dumbbell movements; 

    Lunges, presses, squats & cleans.

    WOD:

    21-15-9

    Dumbbell Cleans

    Toes To Bar

    L3: 50/35

    L2: 35/25

    L1: 25/lighter


    **15-20 Min ROMWOD**

  • Wednesday February 14th


    Two Part WOD (with your "swole"mate)

    WOD A:

    "Tunnel of Love," For Time:
    1000 meter Row (Swolemate 2 Holds Plank*)
    *Switch @ 500 meters; For each plank broken/break both partners rest 15 seconds (mandatory)

    WOD B:

    "Roses are Red, Violets are Blue..." AMRAP in 16 minutes of:
    50 Alternating Wall Ball Shots to the 'same' target
    40 Swolemate Med Ball Sit-Ups
    30 Slam Balls
    20 Med Ball Russian Twists

    Use a single medicine ball throughout.

    Score (A) for time; (B) for rounds/reps.

    L3: 20/14
    L2:14/10
    L1: 10


  • Tuesday February 13th


    WOD:

    18.Zero

    21-15-9 reps for time of:

    Dumbbell Snatches

    Burpees, jumping over the dumbbell

    Men: 50-lb. dumbbell

    Women: 35-lb. dumbbell


    L3: Rx

    L2: "Step" over db 35/25

    L1: "Step" over db 25/15 or less


  • Monday February 12th


    WOD:

    E3MOM (Every 3 Minutes on the Minute) for 10 Rounds:

    - Shuttle Sprints

    - 20 High Knees

    - 5 Cal AB

  • Saturday February 10th

    WOD


    4RFT (with a partner)

    8 Man Makers (55/35 db) / Plank Hold

    20 Deadlifts (225/185) / Hollow Hold

    24 One-Arm Dumbbell Thrusters (55/35 db) / Flutter Kicks

    Cash out:500 Double-Unders / Row


    L3: Rx / Bike if avail.

    L2: 185/135 35/25 300 DU

    L1: 135/95 25 600 SU


    Partner A starts the man makers while Partner B holds plank. Partner A may not start a rep until partner B is working. Partition the work as needed, but both partners must work at the same time. Partners may switch positions at will. Once the man makers are complete, either partner may start the deadlifts, and so on. 

    There is no work requirement on the final row just work till Double Unders are done.


  • Friday February 9th

    WOD

    Tabata Something Else for 16 minutes

    Air Squats

    Abmat Sit Ups 

    Hand Release Push Ups

    Box Jumps 24/20


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