Wilmington CrossFit Training Center

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  • Saturday 5/27/17
  • "MURPH" 1 mile run 100 Pullups 200 Pushups 300 Air Squats 1 mile run OR 1 mile run 5-10-15 20Rds Pullups Pushups AirSquats 1 mile run OR 1/2 Mile 50 Pullups 100 Pushups 150 Air Squats 1/2 Mile

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  • Friday 5/26/17
  • WU: Jump Rope AC: 2 Rds 10 In&Out squats 10 Plank up/downs 10 Situps Prep: Chest stretch Strength: Bench Press 3-3-3-2-2-2 WOD: "Downward Spiral" Partner Up FT 30-25-20-15-10-5 P1: SDLHP KBS P2: Row

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  • Thursday 5/25/17
  • WU: Track & Dynamic Prep: Runners Stretch Strength: FS 5-4-3-3-2 3WOD: "Fast Twitch" 10min AMRAP 2 Burpee Box Jumps Suicide sprint 4 Burpee Box Jumps Suicide sprint 6 Burpee Box Jumps Suicide sprint and so on...

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  • Wednesday 5/24/17
  • WU/AC: 3Rds MB Bear Crawl D+B 12 MB Slams OH MB walking lunges D+B 12 MB Slams Prep: Cat/Cow DD/UD Strength: AB City WOD: "Tabata Solo" :50on :10off BB PC 95/65 BB Rollouts DB Bentover Row 35/25 T2B

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  • Tuesday 5/23/17
  • 2Rds Spiderman crawl + 3 Scap pushups D+B Burpee Br. Jumps D+B fwd (D)+ bwd shuffle(B) Prep: Shoulder prep Strength: Strict Press 5-4-3-3-2 WOD: "Oh snap" 10min AMRAP 50 DU 5 HSPU

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  • Monday 5/22/17
  • WU: 2rds 50 JJ 40 Skaters 30 MC's 20 High knees 10 Squat jumps Prep: Hamstrings Strength: RDL's 5-4-4-3-2 WOD: "Ares vs Athena" FT 20 Pullups 400m Run 20 Pistol Squats 40 Wall Balls 20 Alt TGU 200m Walking lunge

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  • Saturday 5/20/17
  • WU: 200 Run Br. Jumps D+B 200m Run Bear Crawl D+B Game: Cone Flip Flop WOD: "Tick Tock" 20min EMOM ODD: 10 DB Thrusters max burpees (score) EVEN: 40 Ab bicycles max pushups (score) Tag out: 1:00min

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  • Friday 5/19/17
  • WU: Coreball Prep: T-spine stetch Strength: Power snatch 5-5-4-4-3 WOD: "Power Up" 10min AMRAP 1-2-3-4-5-... SDLHP Power Snatch 10 Situps b/w each Rd

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