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

Fitness

/Fitness

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.

Thursday 05.16.2019

2019-05-16T19:16:34+00:00May 15th, 2019|

Metcon:Rx21-15-9 reps of:2-fer-1 wall shots, 20/14ring dipshandstand push-upsScaled21-15-9 reps of:wall shotspush-upsseated db floor pressesMutant21-15-9 reps of:2 fer 1 wall shots, 20/14ring dipshandstand push-ups, 5" deficitPost times.

Wednesday 05.15.2019

2019-05-15T18:09:17+00:00May 14th, 2019|

Strength: develop a 1rm clean & jerk Metcon: Rx Amrap in 15 min of: 1 thruster, 95/65 2 chest 2 bar pull-ups 3 burpees 40 double unders Then, 5, 6, 7, 80. Then, 9, 10, 11, 120. Then, 13, 14, 15, 160. Etc... Scaled Amrap in 15 min of: 1 thruster 2 pull-ups 3 burpees [...]

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 [...]

Friday 05.10.2019

2019-05-10T17:53:51+00:00May 9th, 2019|

Metcon: (in any order but C2B or Muscle-ups are last) 30 min cap Rx For time: 30 cal bike 30 cal ski 30 cal row 30 snatches, 95/65 30 chest 2 bar pull-ups 30 push-ups Scaled For time: 20 cal bike 20 cal ski 20 cal row 20 snatches 20 pull-ups Mutant For time: 30 [...]

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: [...]

Wednesday 05.08.2019

2019-05-08T18:46:32+00:00May 7th, 2019|

Strength:deadlift 5, 3, 1+ or new 1rm (75, 85, 95%)Metcon:RxAmrap in 12 min of:1 strict pull-up, 2 push-ups, 3 air squats2 strict pull-up, 4 push-ups, 6 air squats3 strict pull-up, 6 push-ups, 9 air squatsetc......Post loads and rounds plus extra reps.