Wilmington CrossFit Training Center

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  • Friday 7/21/17
  • WU: PVC crawl and hop AC: AB CITY Prep: T-spine stretch Strength: BB Snatch WOD: "WOD Dice" 10min AMRAP 500m Row 6 Pushups 15 Pullups

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  • Thursday 7/20/17
  • WU: PVC Prep: Full body foam roll Skill: Review all 3 lifts and build up to WOD weight WOD: "Lindi" 10-9-8-7-6-5-4-3-2-1 DL 3/4 Body weight DB Bench (from floor) 1/2 Body weight Clean 3/4 Body weight

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  • Wednesday 7/19/17
  • WU: Ladder Prep: Chest opener- wall, PVC, band Strength: Strict Press 3RM WOD: "Fat Amy" FT 50 Squats 10 burpees 40 situps 10 Burpees 30 lunges 10 Burpees 20 KBS 10 Burpees (reverse)

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  • Tuesday 7/18/17
  • WU: 50 JJ 40 Skaters 30 Sit throughs 20 Ab bicycles 10 Squat jumps AC: 3Rds 10ea Lateral box jumps 10 Decline pushups 15 RT w/SB Prep: Pigeon and Spiderman Strength: BS 10-8-6-4-2 WOD: "Up Up and Away" 12min AMRAP 3 HSPU 6 T2B 12 Box Jumps 15

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  • Monday 7/17/17
  • WU: Track and Dynamic AC: 2Rds w/partner 10ea MB toss to pushup 10ea Wall ball to Burpee 10ea MB taps Prep: Full body foam roll Skill: DU practice WOD: "Give it a shot" 4Rds FT 600m Run 50 DU 10 BB Thrusters 95/65

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  • Saturday 7/15/17
  • AMRAP 10 Work up to heavy partner dead lift 5 RFT With a partner 10 renegade rows 10 weighted step ups 10 DB thrusters 200 m run

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  • Friday 7/14/17
  • WU: 3Rds Row 250 Bear Crawl Spiderman Prep: Hamstrings Strength: DL build up to WOD weight WOD: "Christine" 3Rds FT Row 500m 12 DL (bodyweight) 21 Box jumps

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  • Thursday 7/13/17
  • WU: PVC AC: 3Rds 10 MB slams 200m run w/MB Prep: T-spine stretch Strength: BB P.Snatch 5-4-3-3-2 WOD: "Help is on the way" 10min EMOM Partner up *when you finish your minute you can help your partner finish before switching the next minute P1: 6

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