Phone:
252-289-1222
Email: [email protected]

CrossFit Wilson
2804 Forest Hills Rd. SW
Wilson, NC 27893

Hours:
Monday-Friday
5:00am-8:00am
11:00am-2:00pm
4:00-8:00pm
Saturday
9:00am-12:00pm

Cardio

/Cardio

May 2019

Wednesday 05.22.2019

2019-05-16T05:59:10+00:00May 21st, 2019|

Metcon: Rx Amrap in 20 min of: (each round must be unbroken) 4 deadlifts, ahap 4 hang squat cleans 4 squat cleans 4 shoulder 2 overhead 4 back squats   Scaled Amrap in 15 min of: 4 deadlifts 4 hang squat cleans 4 shoulder 2 overhead 4 back squats Post loads and round plus extra [...]

Monday 05.13.2019

2019-05-13T18:44:36+00:00May 12th, 2019|

Strength: 3x30 hollow rocks Metcon: Rx Amrap in 17 min of: 7 dbl kb floor presses, 53/35 7 dbl kb squat cleans 14 box jumps, 24/20 Scaled Amrap in 12 min of: 7 dbl kb floor presses 7 dbl kb squat cleans 10 box jumps Mutant Amrap in 17 min of: 7 dbl kb floor [...]

Wednesday 05.08.2019

2019-05-08T18:46:32+00:00May 7th, 2019|

Strength:deadlift 5, 3, 1+ or new 1rm (75, 85, 95%)Metcon:RxAmrap in 12 min of:1 strict pull-up, 2 push-ups, 3 air squats2 strict pull-up, 4 push-ups, 6 air squats3 strict pull-up, 6 push-ups, 9 air squatsetc......Post loads and rounds plus extra reps.

Tuesday 05.07.2019

2019-05-07T17:52:51+00:00May 6th, 2019|

Strength: shoulder press 5, 3, 1+ or new 1rm (75, 85, 95%) Metcon: Rx Amrap in 20 min of: run 200m 15 box jumps, 24/20 21 sit-ups Scaled Amrap in 15 min of: run 200m 9 box jumps 15 sit-ups Post loads and rounds plus extra reps.

Thursday 05.02.2019

2019-04-26T05:06:43+00:00May 1st, 2019|

Strength: work up to a heavy snatch balance   Metcon: Rx amrap in 15 min of: 30 cal row 100 double unders 10 turkish get-ups, 35/25   Scaled amrap in 15 min of: 15 cal row 50 single unders 6 turkish get-ups   Mutant amrap in 15 min of: 30 cal row 20 triple unders [...]

April 2019

Friday 04.26.2019

2019-04-29T18:25:53+00:00April 25th, 2019|

Strength: EMOM for 10 minutes: 1 squat clean & jerk @80% Metcon: Rx 6 rounds for time of: 5 touch and go clean & jerks, ahap 5 back squats run 100m Scaled 3 rounds for time of: 5 touch and go clean & jerks 5 back squats run 100m Post loads and times.

Wednesday 04.24.2019

2019-04-26T18:19:08+00:00April 23rd, 2019|

Strength: 5, 5, 5+(65, 75, 85%) shoulder press Metcon: Rx 30-20-10 reps of: pull-ups db thrusters, 50/35 box jump overs, 24/20 run 200m Scaled 20-10-5 reps of: pull-ups db thrusters box jump overs run 100m Mutant 30-20-10 reps of: c2b pull-ups db thrusters, 50/35 box jump overs, 30/24 run 200m Post loads(reps) and times.

Tuesday 04.23.2019

2019-04-20T04:48:58+00:00April 22nd, 2019|

Strength: 5, 5, 5+(65. 75, 85%) back squat   Metcon: Rx 4 rounds for time of: 10 ghd sit-ups 15 deadlifts, 225/155 40 double unders   Scaled 4 rounds for time of: 5 ghd sit-ups 10 deadlifts 50 single unders   Mutant 4 rounds for time of: 15 ghd sit-ups 20 deadlifts, 225/155 60 double [...]

Monday 4.22.2019

2019-04-20T04:58:03+00:00April 20th, 2019|

We will not be having classes today in remembrance of Easter Monday. We are having Open Gym from 11-1.  Come in if you can.   "Klepto" Rx 4 rounds for time of: 27 box jumps, 24/20 20 burpees 11 squat cleans, 145/100   Scaled 4 rounds for time of: 10 box jumps 5 burpees 5 squat [...]

Wednesday 04.17.2019

2019-04-17T19:03:27+00:00April 16th, 2019|

Metcon:Rx3 rounds for time of:run 400m5 rope climbs30 wall shots, 20/14Scaled3 rounds for time of:run 200m5 lay down get-ups20 wall shotsPost times.