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

Gym

/Gym

October 2019

Tuesday 10.15.2019

2019-10-11T07:36:59+00:00October 14th, 2019|

Conditioning: Rx For time: row 1000m then, For Time: 20 bar muscle-ups* 40 kb snatches, 53/35 60 goblet squats *sub 30 chest 2 bar Intermediate For time: row 1000m then, For Time: 20 pull-ups 30 kb snatches 40 goblet squats Beginner For time: row 500m then, For Time: 10 pull-ups 20 kb snatches 30 goblet [...]

Thursday 10.10.2019

2019-10-04T17:00:19+00:00October 9th, 2019|

Strength: work up to a heavy set of 5 deadlifts Conditioning: Rx Amrap in 15 min of: 12 toes 2 bar 7 deadlifts, 50% of strength 2 cleans Intermediate Amrap in 15 min of: 9 toes 2 bar 7 deadlifts 2 cleans Beginner Amrap in 10 min of: 7 toes 2 bar 5 deadlifts 4 [...]

Wednesday 10.09.2019

2019-10-04T16:41:49+00:00October 8th, 2019|

Strength: work up to a heavy set of 5 front squats Conditioning: Rx Amrap 12 min of: 8 front squats, 135/95 45 double unders Intermediate Amrap in 12 min of: 8 front squats 50 single unders Beginner Amrap  in 12 min of: 5 front squats 35 single unders Post loads and rounds plus extra reps [...]

Tuesday 10.08.2019

2019-10-04T16:30:27+00:00October 7th, 2019|

Strength: 3x10 ghd sit-ups 3-0-3 tempo Conditioning: Rx 30-20-10 reps for time of: chest 2 bar pull-ups handstand push-up box jumps, 24/20 Intermediate 20-15-10 reps for time of: pull-ups push-ups box jumps Beginner 15-10-5 pull-ups push-ups box jumps Post times to whiteboard.

Monday 10.07.2019

2019-10-04T16:17:12+00:00October 6th, 2019|

Strength: work up to a 1rm thruster Conditioning: Rx For time: 800m run 10 thrusters, 95/65 400m run 20 thrusters 200m run 30 thrusters Intermediate For time: 400m run 10 thrusters 200m run 20 thrusters 100m run 30 thrusters Beginner For time: 200m run 5 thrusters 100m run 10 thrusters 100m 15 thrusters Post loads [...]

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

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 [...]

Wednesday 09.25.2019

2019-09-25T19:08:11+00:00September 24th, 2019|

Strength:work up to a heavy set of 10 shoulder press**perform 10 reps in each setConditioning:Rx5 rounds for time of:10 front squats, 135/958 knees 2 elbows6 power cleansIntermediate5 rounds for time of:8 front squats6 hanging knee raises4 power cleansBeginner3 rounds for time of:8 front squats6 hanging knee raises4 power cleansMutant5 rounds for time of:10 front squats, [...]