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

Wilson

/Wilson

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 [...]

Tuesday 05.21.2019

2019-05-21T18:28:24+00:00May 20th, 2019|

Strength: work up to a heavy complex of: hang snatch+snatch Metcon: Rx 3 rounds for time of: 10 strict pull-ups 10 burpees 35 wall shots, 20/14 70 double unders Scaled 3 rounds for time of: 6 strict pull-ups 6 burpees 15 wall shots 50 single unders Post 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.

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.

Friday 05.03.2019

2019-05-03T16:54:10+00:00May 2nd, 2019|

Don't forget to come out and support some of your CFW fam tomorrow at The Battle of the Boro. It will start at 830am and go until around 4pm. We will have tents and chairs, so come on out!Metcon:Rx50-30-10 reps for time of:kb swings, 53/35sit-upsrun 400mScaled30-15-5 reps for time of:kb swingssit-upsrun 200mPost times.