WOD

Coaches Choice.

WOD

Coaches Choice.

Russ.

Have you ever considered taking your CrossFit training to the next level? CrossFit Wilmington is hosting the CrossFit Level 1 Certificate Course on January 26th & 27th. This course doesn’t come our way often & it will sell out soon. I highly recommend the Level 1 course to any athlete, even if you have no aspirations to become a coach. You will learn so much about your own movement & so much more about CrossFit & the community by attending. Here’s the link. -Coach K

WOD

Two ROUNDS for times of:

Row 500 Meters

30 Wall Ball Shots (20/12 lbs)

–OR– Team Version:

In teams of three:

Complete two rounds each, congo-line style, of:

Row 500 Meters

30 Wall Ball Shots (20/12 lbs)

Coach’s Notes: Partner A rows 500 Meters, as soon as A is done, Partner B jumps on while Partner A moves on to Wall Ball. Team rotates through as quickly as possible, with only one team member rowing or doing wall ball shots at a time.

WOD

Two ROUNDS for times of:

WOD

For time:
95 pound Overhead squat, 30 reps
7 Muscle-ups
95 pound Overhead squat, 20 reps
5 Muscle-ups

EWOD

6:00am – Meet @ OIB west end water tower for 2.5 miles of run 400 meters walk/jog 200 meters.

5:30pm – Meet at the Box for running drills and EWOD.