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

CrossFit Wilson
2806 & 2804 Forest Hills Rd. SW
Wilson, NC 27893

Hours:
Monday-Friday
5:00am-8:00am
11:00am-2:00pm
4:00-8:00pm
Saturday
8:30am-11:00am

CrossFit

/CrossFit

April 2020

Friday 04.03.2020

2020-04-01T18:05:42+00:00April 2nd, 2020|

Skype Link: https://join.skype.com/au5F6pe8NIxo Conditioning: Rx Amrap in 6 min of: 21 sumo deadlift high pulls, 53/35>>>>use an odd object 9 reverse burpees Amrap in 6 min of: 12 kb snatches, 53/35>>>>use an odd object russian style 6 reverse burpees Beginner Rx Amrap in 6 min of: 12 sumo deadlift high pulls,>>>>use an odd object 6 [...]

March 2020

Monday 03.30.2020

2020-03-30T17:33:26+00:00March 29th, 2020|

Skype Link: https://join.skype.com/Od80rZJNLeb4 Conditioning: Rx 3 rounds for time of: 20 dbl kb floor presses, 53/35>>>>single kb/db>>>>30 push-ups 20 dbl kb squat cleans>>>>single kb/db>>>>30 jumping air squats run 200m(run for 1min)>>>>run in place for 1 min Beginner 3 rounds for time of: 12 dbl kb floor presses>>>>single kb/db>>>>20 push-ups 12 dbl kb squat cleans>>>>single kb/db>>>>20 [...]

Thursday 03.26.2020

2020-03-25T09:21:25+00:00March 25th, 2020|

Skype Link: https://join.skype.com/Od80rZJNLeb4 Reminder:  All classes are online as of today [click link above ^^^^]   Conditioning: Rx For time: 20 plank walk-outs 40 single kb/db squat cleans, 53(50)/35 >>>>80 jumping air squats 60 single kb/db shoulder 2 overhead>>>>40 pike push-ups EMOM: 30 unbroken double unders>>>>30 jumping jacks If you cant do 30 unbroken double unders, [...]

Monday 03.23.2020

2020-03-23T18:06:59+00:00March 22nd, 2020|

Conditioning: Rx EMOM for 10 min: odd: 50 double under even: 20 air squats + 10 burpees at min 10: For time: 150 double unders 100 air squats Intermediate EMOM for 10 min: odd: 20 double unders/ 50 singles even: 15 air squats + 8 burpees at min 10: For time: 50 double unders/ 80 [...]

Monday 03.16.2020

2020-03-16T17:56:10+00:00March 15th, 2020|

Conditioning: Rx 3 rounds of: 12 hang db clean & jerks, 50/35 12 ring dips 2 rounds of: 20 alternating db snatches 15 toes 2 bar Intermediate 3 rounds of: 10 hang db clean & jerks 8 ring dips 2 rounds of: 16 alt. db snatches 10 toes 2 bar Beginner 2 rounds of: 10 [...]

Thursday 03.12.2020

2020-03-11T05:09:16+00:00March 11th, 2020|

Today is our Member Appreciation WOD! Conditioning: Rx 5 rounds for time of: (choose 1 exercise from each section) Movement 1: a. 3 rope climbs b. 9 bar muscle-ups c. 15 ring rows Movement 2: a. 10 overhead squats, 135/95 b. 15 front squats, 165/105 c. 19  shoulder 2 overhead, 165/105 Intermediate 5 rounds for [...]

Wednesday 03.11.2020

2020-03-11T18:04:50+00:00March 10th, 2020|

Conditioning: Rx Amrap in 20 min of: 20 sumo deadlift high-pulls, 95/65 60 double unders* 60 butterfly sit-ups *sub 150 singles Intermediate Amrap in 20 min of: 12 sumo deadlift high-pulls 20 du or 80 su 45 butterfly sit-ups Beginner Amrap in 15 min of: 12 sumo deadlift high-pulls 45 singles 25 butterfly sit-ups Mutant [...]

Tuesday 03.10.2020

2020-03-11T06:07:39+00:00March 9th, 2020|

Conditioning: Rx "Death by Squat Cleans, 95/65" rest 3 min then, For time: 50 toes 2 bar Intermediate "Death by Squat Cleans" rest 3 min then, 30 toes 2 bar Beginner "Death by Power Cleans" rest 3 min then, 30 knees 2 chest Post rounds plus extra reps and times to the whiteboard.

Friday 03.06.2020

2020-03-06T17:21:41+00:00March 5th, 2020|

Conditioning: Rx For time: "Annie" 50-40-30-20-10 double unders sit-ups then, "Fran" 21-15-9 thrusters, 95/65 pull-ups Intermediate 30-20-10 double unders/2x singles sit-ups then, 15-12-9 thrusters pull-ups Beginner 20-15-10 situps 2x singles then, 9-6-3 thrusters pull-ups Mutant For time: "Annie" 50-40-30-20-10 double unders sit-ups then, "Fran" 21-15-9 thrusters, 95/65 pull-ups then, "Elizabeth" 21-15-9 squat cleans, 135/95 (no [...]

Thursday 03.05.2020

2020-02-27T05:40:56+00:00March 4th, 2020|

Skill: double under/triple unders Conditioning: Rx Amrap in 20 min of: 10 kb deadlifts, 53/35 12 kb swings 14 kb snatches 16 kb clean & jerks 18 kb shoulder 2 overhead Intermediate Amrap in 20 min of: 6 kb deadlifts 8 kb swings 10 kb snatches 12 kb clean & jerks 14 kb shoulder 2 [...]