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

CrossFit

/CrossFit

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 05.20.2019

2019-05-20T18:25:08+00:00May 19th, 2019|

Strength:5, 5, 5 (50, 60, 70% of 1rm front squat) 1 & 1/4 front squatsMetcon:Rx4 rounds for time of:400m run10 squat cleans, 135/95Scaled3 rounds for time of:200m run10 squat cleansPost loads and times.

Friday 05.17.2019

2019-05-20T18:25:04+00:00May 16th, 2019|

Metcon: Rx Amrap in 20 min of: 20 sit-ups 20 knees 2 elbows 20 knees 2 chest 20 1/2 turkish get-ups, 53/35 Scaled Amrap in 15 min of: 15 sit-ups 10 hanging knee raises 15 knees 2 chest 10 1/2 turkish get-ups Post rounds plus extra reps.

Tuesday 05.14.2019

2019-05-14T18:40:44+00:00May 13th, 2019|

Strength:3 sets of max strict handstand push-upsrest 1 min after each setMetcon:Rx2 rounds for time of:20 dbl db step overs, 50/35; 24/2030 db snatches40 toes 2 barScaled2 rounds for time of:15 dbl kb step overs20 db snatches25 hanging knee raisesPost total hspu and times.

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 [...]

Thursday 05.09.2019

2019-05-03T05:22:32+00:00May 8th, 2019|

Strength: 3 rounds for quality of: 1 min worth of L-sits 1 min rest   Metcon: Rx 20 ghd sit-ups then, 10-20-30 reps of squat cleans, 95/65 thrusters then, 20 ghd sit-ups   Scaled 10 ghd sit-ups then, 5-10-15 squat cleans thrusters then, 10 ghd sit-ups   Mutant 35 ghd sit-ups then, 10-20-30 reps of: [...]

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.

Monday 05.06.2019

2019-05-06T18:42:19+00:00May 5th, 2019|

Strength:back squats 5, 3, 1+ or new 1rm (75, 85, 95% of 1rm)Metcon:Rx4 rounds for time of:15 burpees w/ lateral hop over kb30 russian kb swings, 70/53100 single undersScaled4 rounds for time of:6 burpees w/ lateral hop15 russian kb swings45 single undersPost loads and times.

Friday 05.03.2019

2019-05-03T16:54:10+00:00May 2nd, 2019|

Don't forget to come out and support some of your CFW fam tomorrow at The Battle of the Boro. It will start at 830am and go until around 4pm. We will have tents and chairs, so come on out!Metcon:Rx50-30-10 reps for time of:kb swings, 53/35sit-upsrun 400mScaled30-15-5 reps for time of:kb swingssit-upsrun 200mPost times.

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 [...]