Email: [email protected]

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




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 [...]

Tuesday 08.20.2019

2019-08-20T18:05:16+00:00August 19th, 2019|

Strength:5x3 shoulder press @80%Conditioning:RxAmrap in 20 min of:40 knees 2 chest25 wall shots, 20/1415 pull-ups10 dbl kb clean & jerks, 53/35IntermediateAmrap in 20 min of:30 knees 2 chest18 wall shots10 pull-ups7 dbl kb clean & jerksBeginnerAmrap in 15 min of:20 knees 2 chest10 wall shots8 pull-ups5 dbl kb clean & jerksMutantAmrap in 20 min of:40 [...]

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 [...]

Thursday 08.15.2019

2019-08-15T17:56:39+00:00August 14th, 2019|

Skill:squat snatchConditioning:Rxamrap in 20 min of:run 400m21 toes 2 bar12 squat snatches, 115/85Intermediateamrap in 20 min of:run 200m12 toes 2 bar8 squat snatchesBeginneramrap in 15 min of:run 100m8 hanging knee raises5 squat snatchesMutantamrap in 20 min of:run 400m21 toes 2 bar12 squat snatches, 135/95Post rounds plus extra reps to whiteboard.

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: [...]

Tuesday 08.13.2019

2019-08-13T19:22:58+00:00August 12th, 2019|

Strength:EMOM for 10 min1 squat clean climbing in weight with each successful liftConditioning: PR WOD 2.1.19 (No Singles)RxFor time:30 cal ski30 squat cleans, 185/12530 deadliftsIntermediateFor time:30 cal ski20 squat cleans30 deadliftsBeginnerFor time:20 cal ski15 squat cleans20 deadliftsMutantFor time:30 cal ski30 squat cleans, 205/13530 deadliftsPost times to comments.

Monday 08.12.2019

2019-08-12T18:42:18+00:00August 11th, 2019|

Strength:work up to a heavy squat jerkConditioning:Rx3 rounds for time of:20 dbl kb shoulder 2 overhead, 53/3520 pull-ups20 burpeesIntermediate3 rounds for time of:12 dbl kb shoulder 2 overhead12 pull-ups12 burpeesBeginner3 rounds for time of:8 dbl kb shoulder 2 overhead8 pull-ups8 burpeesPost loads and times to the whiteboard.

Thursday 08.08.2019

2019-08-09T02:42:58+00:00August 7th, 2019|

Skill:muscle-upConditioning:RxFor time:tabata 100 back squats, 95/65then,"Annie"50-40-30-20-10 reps of:double underssit-upsIntermediateFor time:tabata 6o back squatsthen,50-30-10 reps of:double unders or 2x singlessit-upsBeginnerFor time:tabata 40 air squatsthen,30 single unders30 sit-upsPost times to the whiteboard.

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 [...]

Monday 08.05.2019

2019-08-05T18:55:06+00:00August 4th, 2019|

Strength:develop a 1rm snatchConditioning: PR WOD from 3.30.2017Rx15min amrap:10 muscle-ups*10 snatches, 135/95***perform 50 double unders if you come off the rings/bar**perform 20 sit-ups if you set the barbell down*Sub 12 bar muscle-ups*Sub 30 chest 2 bar pull-ups for ring muscle-upsIntermediateAmrap in 15 min of:10 pull-ups*10 snatches***perform 30 singles if you come off the bar**perform 12 [...]