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

August 2019

Thursday 08.22.2019

2019-08-17T03:13:27+00:00August 21st, 2019|

Skill: handstand push-up Conditioning: Rx 5 rounds for time of: 30 double unders* 20 sumo deadlift high pulls, 95/65 10 bar facing burpees *sub 90 singles   Intermediate 3 rounds for time of: 30 double unders/60 singles 20 sumo deadlift high pulls 10 bar facing burpees   Beginner 3 rounds for time of: 30 single [...]

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 [...]

Friday 08.16.219

2019-08-16T18:54:14+00:00August 15th, 2019|

Strength:work up to a heavy overhead squatConditioning:RxFor time:40 power cleans, 115/8540 ghd sit-ups40 overhead squats40 cal row40 cal bike40 knees 2 elbowsIntermediateFor time:30 power cleans30 ghd sit-ups30 overhead squats30 cal row30 cal bike30 knees 2 elbowsBeginnerFor time:20 power cleans15 ghd sit-ups20 overhead squats20 cal row20 cal bike20 hanging knee raisesMutantFor time:40 power cleans, 155/10540 ghd [...]

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 [...]

Friday 08.02.2019

2019-08-02T16:57:56+00:00August 1st, 2019|

Conditioning: Rx 7 rounds for time of: 7 power cleans, 95/65 7 thrusters 7 bar facing burpees Intermediate 5 rounds for time of: 5 power cleans 5 thrusters 5 bar facing burpees Beginner 3 rounds for time of: 5 power cleans 5 thrusters 5 burpees Post times to whiteboard.

July 2019

Friday 07.26.2019

2019-07-26T18:40:01+00:00July 25th, 2019|

Skill: handstand hold Conditioning: Rx amrap in 20 min of: 30sec handstand hold 21 toes 2 bar Intermediate amrap in 20 min of: 15 sec handstand hold 12 toes 2 bar Beginner amrap in 12 min of: 30 sec plank 8 hanging knee raises Mutant amrap in 20 min of: 1 min freestanding handstand 21 [...]

Wednesday 07.24.2019

2019-07-24T18:03:16+00:00July 23rd, 2019|

Skill:double undersConditioning:Rx30-20-10 reps for time of:push-upskb snatches, 53/35v-ups30 unbroken double unders after each roundIntermediate25-15-5 reps for time of:push-upskb snatchesv-ups60 single unders after each roundBeginner20-10-2 reps for time of:push-upskb snatchesv-ups25 single unders after each roundMutant30-20-10 reps for time of:push-upsdbl kb snatches, 53/35v-ups60 unbroken double unders after each roundPost times to whiteboard.

Tuesday 07.23.2019

2019-07-23T18:02:32+00:00July 22nd, 2019|

Skill:high hang squat cleanfocusing on speed and mechanics not loadConditioning:Rx4 rounds of:Every 4 minutes complete:row 500m10 squat cleans,135/95Intermediate4 rounds of:Every 4 min complete:row 400m8 squat cleansBeginnerEvery 4 min complete:row 250m5 squat cleansPost slowest round to whiteboard.

Friday 07.19.2019

2019-07-19T17:40:33+00:00July 18th, 2019|

Conditioning: Rx 30-20-10-5 reps for time of: pull-ups db floor presses, 50/35 box jumps, 24/20 air squats Intermediate 25-15-5 reps for time of: pull-ups db floor presses box jumps air squats Beginner 15-10-5 reps for time of: pull-ups db floor presses box jumps air squats Post times to whiteboard.