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

fatloss

/fatloss

October 2019

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 [...]

Thursday 10.03.2019

2019-10-03T18:11:00+00:00October 2nd, 2019|

Skill:butterfly pull-up/kipping pull-upConditioning: (No Singles)Rx3 rounds for time of:400m run21 power cleans, 95/6512 toes 2 barIntermediate3 rounds for time of:400m run15 power cleans8 toes 2 barBeginner3 rounds for time of:200m run9 power cleans4 hanging knee raisesMutant3 rounds for time of:400m run21 power cleans, 135/9512 toes 2 barPost times to the whiteboard.

Wednesday 10.02.2019

2019-10-02T18:22:25+00:00October 1st, 2019|

Strength:Work up to a heavy complex of3 deadlifts + 2 hang snatches + 1 snatchConditioning:RxAmrap in 12 min of:5 power snatches, 95/655 snatch balances5 squat snatches5 overhead squatsIntermediateAmrap in 12 min of:5 power snatches3 snatch balances3 squat snatches3 overhead squatsBeginnerAmrap in 10 min of:3 power snatches3 snatch balances3 squat snatches3 overhead squatsPost loads and rounds [...]

September 2019

Tuesday 10.01.2019

2019-10-01T18:21:52+00:00September 30th, 2019|

Strength:work up to a heavy turkish get-upConditioning:Rx3 rounds for total reps of:1 min wall climbs1 min box jumps, 24/201 min kb snatches, LH, 53/351 min kb snatches, RHIntermediate3 rounds for total reps of:1 min wall climbs1 min box jumps1 min kb snatches, LH1 min kb snatches, RHBeginner2 rounds for total reps of:1 min wall climbs1 [...]

Monday 09.30.2019

2019-09-27T02:40:46+00:00September 29th, 2019|

Strength: Work up to a heavy complex of: 2 deadlifts + 2 hang cleans + 1 jerk Conditioning: Rx 5 rounds for time of: 8 hang squat cleans, 145/105 50 double unders Intermediate 5 rounds for time of: 8 hang squat cleans 50 single unders Beginner 3 rounds for time of: 6 hang squat cleans [...]

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 [...]

Friday 09.19.2019

2019-09-13T10:12:17+00:00September 18th, 2019|

Conditioning: Rx CF Open 18.3 2 rounds for time of: 100 double unders 20 overhead squats, 115/80 100 double unders 12 muscle-ups 100 double unders 20 alt db snatches, 50/35 100 double unders 12 bar muscle-ups Intermediate 2 rounds for time of: 100 double unders/singles 20 overhead squats 100 double unders/singles 24 pull-ups 100 double [...]

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.

Tuesday 09.17.2019

2019-09-13T07:15:46+00:00September 16th, 2019|

Skill: muscle-up drills Conditioning: Rx Amrap in 12 min of: 6 deadlifts, 95/65 8 box jumps, 24/20 10 push press Intermediate Amrap in 12 min of: 5 deadlifts 7 box jumps 9 push press Beginner Amrap in 12 min of: 4 deadlifts 5 box jumps 6 push press Mutant Amrap in 12 min of: 6 [...]