CrossFit WOD Wednesday September 27th, 2017



ILM CLOSED SATURDAY & SUNDAY for CrossFit Level One Trainer Course

* See wodify for updated class times and schedule

OFFSITE Endurance WOD Saturday Morning @7:30 am (Wrightsville Beach Park)

CFR Cape Fear, CFR Hampstead, CFR Leland, CFR Wilmington – CrossFit

View Public Whiteboard

Todd is throwing bow’s … watch out!


10 min @ continuous effort

400m Run



1:00 Pigeon Stretch each leg

1:00 seated forward fold

1:00 Spiderman Stretch each leg

1:00 Squat Hold

A: Jason (Time)

100 Squats

5 Muscle-ups

75 Squats

10 Muscle-ups

50 Squats

15 Muscle-ups

25 Squats

20 Muscle-ups
In honor of S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007.
To learn more about Jason click here
^^^ Rx is above ^^^


* Air Squats remain the same or Sub with Calories Row

* Sub MU with Bar MU, Chin Over Bar Pull Up, Jumping Pull Up, or Ring Row

Time Cap 25 min

B: Metcon (No Measure)

B. 100’ Handstand walk OR 1:00 Handstand Hold OR 1:00 Plank Hold (top of a push up)

rest as needed


(coach progressions, wall walks, assist in walking, etc.)

Post Workout Cool down & Mobility 20 min

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