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

core

/core

October 2019

Wednesday 10.09.2019

2019-10-04T16:41:49+00:00October 8th, 2019|

Strength: work up to a heavy set of 5 front squats Conditioning: Rx Amrap 12 min of: 8 front squats, 135/95 45 double unders Intermediate Amrap in 12 min of: 8 front squats 50 single unders Beginner Amrap  in 12 min of: 5 front squats 35 single unders Post loads and rounds plus extra reps [...]

Monday 10.07.2019

2019-10-04T16:17:12+00:00October 6th, 2019|

Strength: work up to a 1rm thruster Conditioning: Rx For time: 800m run 10 thrusters, 95/65 400m run 20 thrusters 200m run 30 thrusters Intermediate For time: 400m run 10 thrusters 200m run 20 thrusters 100m run 30 thrusters Beginner For time: 200m run 5 thrusters 100m run 10 thrusters 100m 15 thrusters Post loads [...]

Friday 10.04.2019

2019-09-27T02:39:42+00:00October 3rd, 2019|

Conditioning: Rx Amrap in 15 min of: 12 muscle-ups 36 kb swings, 53/35 then, Amrap in 10 min of: 10 handstand push-ups 15 ghd sit-ups Intermediate Amrap in 15 min of: 12 chest 2 bar pull-ups 12 push-ups 36 kb swings, 53/35 then, Amrap in 10 min of: 10 handstand push-ups 15 ghd sit-ups Beginner [...]

September 2019

Thursday 09.26.2019

2019-09-20T06:39:13+00:00September 25th, 2019|

Conditioning: Rx For time: 15-12-9 reps of: dbl kb thrusters, 53/35 kb facing burpees then, 9-12-15 wall shots, 20/14 bar muscle-ups* *sub 2x chest 2 bar pull-ups Intermediate 15-12-9 reps of: dbl kb thrusters kb facing burpees then, 9-12-15 wall shots pull-ups Beginner 10-7-4 reps of: dbl kb thrusters kb facing burpees then, 4-7-10 wall [...]

Monday 09.23.2019

2019-09-23T19:26:11+00:00September 22nd, 2019|

Strength: work up to a heavy set of 10 back squats* *all sets should be 10 reps Conditioning: Rx Amrap in 15 min of: 20 back squats, 135/95 10 burpees with a lateral hop over barbell 10 box jumps, 24/20 Intermediate Amrap in 15 min of: 15 back squats 8 burpees 8 box jumps Beginner [...]

Wednesday 09.18.2019

2019-09-13T07:24:24+00:00September 17th, 2019|

Skill: rope climb drills Conditioning: Rx Amrap in 20 min of: 1,2,3,4,5, ect...Rope climb 10,20,30,40,50, ect...wall shots, 20/14 run 200m Intermediate Amrap in 20 min of: 1,2,3,4,5,etc..lay down get-ups 10,20,30,40,50,etc..wall shots run 200m Beginner Amrap in 15 min of: 1,2,3,4,5,etc..lay down get ups 5,10,15,20,25,etc.. wall shots run 100m Post rounds plus extra reps to whiteboard.

August 2019

Thursday 08.22.2019

2019-08-22T18:15:38+00:00August 21st, 2019|

Skill:handstand push-upConditioning:Rx5 rounds for time of:30 double unders*20 sumo deadlift high pulls, 95/6510 bar facing burpees*sub 90 singlesIntermediate3 rounds for time of:30 double unders/60 singles20 sumo deadlift high pulls10 bar facing burpeesBeginner3 rounds for time of:30 single unders15 sumo deadlift high pulls5 bar facing burpeesMutant5 rounds for time of:30 double unders20 sdhp, 135/9510 bar facing [...]

Monday 08.19.2019

2019-08-19T18:11:33+00:00August 18th, 2019|

Strength: back squat 5x3 @80% Conditioning: Rx Amrap in 15 min of: 5 squat cleans, 135/95 10 handstand push-ups 15 air squats Intermediate Amrap in 15 min of: 5 squat cleans 8 scaled handstand push-ups 12 air squats Beginner Amrap in 12 min of: 4 squat cleans 8 scaled handstand push-ups 10 air squats Mutant [...]

Wednesday 08.14.2019

2019-08-14T17:57:41+00:00August 13th, 2019|

Skill: rope climbs Conditioning: Rx 5 rounds for time of: 21 front squats, 95/65 2 rope climbs* *sub 4 lay down get ups Intermediate 3 rounds for time of: 21 front squats 2 rope climbs Beginner 3 rounds for time of: 10 front squats 2 lay down get ups Mutant 5 rounds for time of: [...]

Wednesday 08.07.2019

2019-08-07T18:33:29+00:00August 6th, 2019|

Strength: 3x8 back extensions Conditioning: Rx 5 rounds for time of: 10 deadlifts, 225/155 10 burpee pull-ups box jump overs, 24/20 Intermediate 4 rounds for time of: 10 deadlifts 10 burpee pull-ups 10 box jump overs Beginner 3 rounds for time of: 10 deadlifts 6 burpee pull-ups/ring rows 10 box jump overs Mutant 5 rounds [...]