Michael Wilkerson - beyond the whiteboard

Michael Wilkerson
CrossFit NYC 448 Sessions

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28 EMOM Push-ups or Dips EMOM Push-ups or Dips Michael Wilkerson CrossFit NYC EMOM Push-ups or Dips : 50 reps \| 5, 5, 5, 5, 5, 5, 5, 5, 5, and 5 \| Rx'd 10 rounds of: 0 Push-ups 1 min 5 Dips 1 min 23 days ago View Black Box WODs Gym Results(15) Ring Rows : 3x12 Ring Rows : 3x12 Michael Wilkerson CrossFit NYC Ring Rows : 3x12 : Completed \| Rx'd Sets 10 Ring Rows 8 Ring Rows 8 Ring Rows 23 days ago View Black Box WODs Gym Results(16) Row 1000 m at 100% Row 1000 m at 100% Michael Wilkerson CrossFit NYC Row 1000 m at 100% : 3 mins 52 secs \| Rx'd Interval : at 100% Row, 1000 m \| 3:52 23 days ago View Black Box WODs Gym Results(17) V-ups, Banded Good Mornings, Walking Lunges V-ups, Banded Good Mornings, Walking Lunges Michael Wilkerson CrossFit NYC V-ups, Banded Good Mornings, Walking Lunges : Completed \| Rx'd 75 V-ups 75 Banded Good Mornings 75 Walking Lunges 23 days ago View Black Box WODs Gym Results(12)	29 Lifting: Hang Squat Cleans and Squat Cleans Lifting: Hang Squat Cleans and Squat Cleans Michael Wilkerson CrossFit NYC Lifting: Hang Squat Cleans and Squat Cleans : 1680 lbs \| Rx'd Sets 1 Hang Squat Clean \| 135 lbs 1 Hang Squat Clean \| 155 lbs 1 Hang Squat Clean \| 175 lbs 1 Hang Squat Clean \| 185 lbs 1 Hang Squat Clean \| 190 lbs 1 Squat Clean \| 135 lbs 1 Squat Clean \| 155 lbs 1 Squat Clean \| 175 lbs 1 Squat Clean \| 185 lbs 1 Squat Clean \| 190 lbs 21 days ago View Black Box WODs Gym Results(62) AMRAP 8 mins: Double Unders, Kettlebell Swing (Russian)s and Toes-to-bars AMRAP 8 mins: Double Unders, Kettlebell Swing (Russian)s and Toes-to-bars Michael Wilkerson CrossFit NYC AMRAP 8 mins: Double Unders, Kettlebell Swing (Russian)s and Toes-to-bars : 3 rounds + 20 Double Unders + 15 Kettlebell Swing (Russian)s + 6 Toes-to-bars \| Rx'd 8:00 AMRAP: 20 Double Unders 15 Kettlebell Swing (Russian)s, 2 pood 10 Toes-to-bars 21 days ago View Black Box WODs Gym Results(48)	30 Push Press 3-3-3-3-3 Push Press 3-3-3-3-3 Michael Wilkerson CrossFit NYC Push Press 3-3-3-3-3 : 2400 lbs \| Rx'd Sets 3 Push Press \| 155 lbs 3 Push Press \| 155 lbs 3 Push Press \| 170 lbs 3 Push Press \| 165 lbs 3 Push Press \| 155 lbs 20 days ago View Black Box WODs Gym Results(63) "FGB Style" - Row (calories)s "FGB Style" - Row (calories)s Michael Wilkerson CrossFit NYC "FGB Style" - Row (calories)s : 120 reps \| 38, 42, and 40 reps \| Rx'd 3 rounds, 2 mins per station: Row (calories) Rest 4 mins 20 days ago View Black Box WODs Gym Results(20)	May \| 1 Lifting: Power Snatches and Overhead Squats Lifting: Power Snatches and Overhead Squats Michael Wilkerson CrossFit NYC Lifting: Power Snatches and Overhead Squats : 1665 lbs \| Rx'd Sets 1 Power Snatch \| 95 lbs 1 Power Snatch \| 105 lbs 1 Power Snatch \| 115 lbs 1 Power Snatch \| 115 lbs 1 Power Snatch \| 125 lbs 2 Overhead Squats \| 95 lbs 2 Overhead Squats \| 105 lbs 2 Overhead Squats \| 115 lbs 2 Overhead Squats \| 115 lbs 2 Overhead Squats \| 125 lbs 20 days ago View Black Box WODs Gym Results(51) AMRAP 10 mins: Muscle Up (Bar)s, Push-up (clapping)s and Jumping Squats AMRAP 10 mins: Muscle Up (Bar)s, Push-up (clapping)s and Jumping Squats Michael Wilkerson CrossFit NYC Chest to bar pull ups AMRAP 10 mins: Muscle Up (Bar)s, Push-up (clapping)s and Jumping Squats : 11 rounds + 3 Muscle Up (Bar)s + 6 Push-up (clapping)s + 3 Jumping Squats \| Not Rx'd 10:00 AMRAP: 3 Muscle Up (Bar)s 6 Push-up (clapping)s 9 Jumping Squats 20 days ago View Black Box WODs Gym Results(44)	2 Back Squat : 5 Rep Max Back Squat : 5 Rep Max Michael Wilkerson CrossFit NYC Back Squat : 5 Rep Max : 6475 lbs \| Rx'd Sets 5 Back Squats \| 225 lbs 5 Back Squats \| 245 lbs 5 Back Squats \| 265 lbs 5 Back Squats \| 275 lbs 5 Back Squats \| 285 lbs 18 days ago View Black Box WODs Gym Results(43) L Sit (3-Minutes Total) L Sit (3-Minutes Total) Michael Wilkerson CrossFit NYC L Sit (3-Minutes Total) : Completed \| Rx'd L Sits 3 mins 18 days ago View Black Box WODs Gym Results(23)	3 Fight Gone Bad Fight Gone Bad Michael Wilkerson CrossFit NYC Fight Gone Bad : 249 reps \| 98, 80, and 71 reps \| Rx'd -20 reps 3 rounds, 1 min per station: Wall Ball, 20 lbs, 10 ft Sumo Deadlift High Pull, 75 lbs Box Jump, 20 in Push Press, 75 lbs Row (calories) Rest 1 min 18 days ago View Black Box WODs Gym Results(61)	4 Clean Deadlift 3-3-3-3-3 Clean Deadlift 3-3-3-3-3 Michael Wilkerson CrossFit NYC Clean Deadlift 3-3-3-3-3 : 3645 lbs \| Rx'd Sets 3 Clean Deadlifts \| 235 lbs 3 Clean Deadlifts \| 235 lbs 3 Clean Deadlifts \| 235 lbs 3 Clean Deadlifts \| 255 lbs 3 Clean Deadlifts \| 255 lbs 17 days ago View Black Box WODs Gym Results(33) 5 RFT: Goblet Squats and Kettlebell Swing (Russian)s 5 RFT: Goblet Squats and Kettlebell Swing (Russian)s Michael Wilkerson CrossFit NYC 5 RFT: Goblet Squats and Kettlebell Swing (Russian)s : 12 mins \| Rx'd 5 rounds of: 20 Goblet Squats, 2 pood 20 Kettlebell Swing (Russian)s, 2 pood 17 days ago View Black Box WODs Gym Results(31)
5	6	7 Back Squat 5-5-5-5-5 Back Squat 5-5-5-5-5 Michael Wilkerson CrossFit NYC Back Squat 5-5-5-5-5 : 5625 lbs \| Rx'd Sets 5 Back Squats \| 225 lbs 5 Back Squats \| 225 lbs 5 Back Squats \| 225 lbs 5 Back Squats \| 225 lbs 5 Back Squats \| 225 lbs 12 days ago View Black Box WODs Gym Results(51) L Hangs, Jumping Squats, Rests L Hangs, Jumping Squats, Rests Michael Wilkerson CrossFit NYC L Hangs, Jumping Squats, Rests : 324 reps \| 30/25, 30/24, 30/24, 30/24, 30/24, and 30/23 \| Rx'd 30 L Hangs 30 secs 25 Jumping Squats 30 secs Rests 1 min 30 L Hangs 30 secs 24 Jumping Squats 30 secs Rests 1 min 30 L Hangs 30 secs 24 Jumping Squats 30 secs Rests 1 min 30 L Hangs 30 secs 24 Jumping Squats 30 secs Rests 1 min 30 L Hangs 30 secs 24 Jumping Squats 30 secs Rests 1 min 30 L Hangs 30 secs 23 Jumping Squats 30 secs Rests 1 min 12 days ago View Black Box WODs Gym Results(37)	8	9	10 Filthy Fifty Filthy Fifty Michael Wilkerson CrossFit NYC Lost the count on K2Es ... may have been up to 5 short Filthy Fifty : 33 mins 12 secs \| Rx'd 9 secs 50 Box Jumps, 24 in 50 Pull Up (Jumping)s 50 Kettlebell Swings, 35 lbs 50 Walking Lunges 50 Knees To Elbows 50 Push Press, 45 lbs 50 Back Extensions 50 Wall Balls, 20 lbs 50 Burpees 50 Double Unders 11 days ago View Black Box WODs Gym Results(48)	11
12 Diane Diane Michael Wilkerson CrossFit NYC HSPUs are not strict Diane : 10 mins \| Not Rx'd 1 sec \| Not Rx'd 21-15-9 reps of: Deadlift, 225 lbs Handstand Push Up 8 days ago View Black Box WODs Gym Results(15)	13 Back Squat 5-5-5-5-5 Back Squat 5-5-5-5-5 Michael Wilkerson CrossFit NYC Focused on High bar position Back Squat 5-5-5-5-5 : 5725 lbs \| Rx'd 100 lbs Sets 5 Back Squats \| 225 lbs 5 Back Squats \| 225 lbs 5 Back Squats \| 245 lbs 5 Back Squats \| 225 lbs 5 Back Squats \| 225 lbs 8 days ago View Black Box WODs Gym Results(40) "Death By" - Chest-to-bar Pull-ups : 1 rep + 1 rep / 1 min "Death By" - Chest-to-bar Pull-ups : 1 rep + 1 rep / 1 min Michael Wilkerson CrossFit NYC "Death By" - Chest-to-bar Pull-ups : 1 rep + 1 rep / 1 min : 11 + (0 Chest-to-bar Pull-ups) \| Rx'd "Death By" : 1 rep + 1 rep / 1 min Chest-to-bar Pull-up : 11 rounds + 0 reps 8 days ago View Black Box WODs Gym Results(38)	14 EMOM 10 Mins: Handstand Push-ups EMOM 10 Mins: Handstand Push-ups Michael Wilkerson CrossFit NYC EMOM 10 Mins: Handstand Push-ups : 20 reps \| 2, 2, 2, 2, 2, 2, 2, 2, 2, and 2 \| Rx'd 10 rounds of: 2 Handstand Push-ups 1 min 7 days ago View Black Box WODs Gym Results(33) CrossFit Games Open 13.2 CrossFit Games Open 13.2 Michael Wilkerson CrossFit NYC CrossFit Games Open 13.2 : 6 rounds + 5 Shoulder-to-Overheads + 10 Deadlifts + Box Jump \| Rx'd -0.111 rounds 10:00 AMRAP: 5 Shoulder-to-Overheads, 115 lbs 10 Deadlifts, 115 lbs 15 Box Jumps, 24 in 7 days ago View Black Box WODs Gym Results(40)	15 Cycling 15 mi TT Cycling 15 mi TT Michael Wilkerson CrossFit NYC Cycling 15 mi TT : 1 min 10 secs \| Rx'd 10 secs Interval Cycling, 15 mi \| 1:10 4 days ago View Cycling 15 mi TT Site Leaderboard (6)	16 Power Snatch : 1 Rep Max Power Snatch : 1 Rep Max Michael Wilkerson CrossFit NYC Power Snatch : 1 Rep Max : 670 lbs \| Rx'd Sets 1 Power Snatch \| 95 lbs 1 Power Snatch \| 95 lbs 1 Power Snatch \| 115 lbs 1 Power Snatch \| 115 lbs 1 Power Snatch \| 125 lbs 1 Power Snatch \| 125 lbs 4 days ago View Black Box WODs Gym Results(23) Abs with Coach Avery Abs with Coach Avery Michael Wilkerson CrossFit NYC Abs with Coach Avery : Completed \| Rx'd 15 Strict Toes To Bars Plank Holds 1 min 15 Strict Toes To Bars Plank Holds 1 min 30 secs 15 Strict Toes To Bars Plank Holds 2 mins 4 days ago View Black Box WODs Gym Results(22)	17 3x AMRAP 6 mins: Pull-ups, Push-ups and Air Squats 3x AMRAP 6 mins: Pull-ups, Push-ups and Air Squats Michael Wilkerson CrossFit NYC 3x AMRAP 6 mins: Pull-ups, Push-ups and Air Squats : 15.378 rounds \| Rx'd 3x 6:00 AMRAP: 5 Pull-ups 10 Push-ups 15 Air Squats Resting 4 mins in between each AMRAP. 4 days ago View Black Box WODs Gym Results(16)	18 Hang Squat Clean : 1 Rep Max Hang Squat Clean : 1 Rep Max Michael Wilkerson CrossFit NYC Hang Squat Clean : 1 Rep Max : 845 lbs \| Rx'd Sets 1 Hang Squat Clean \| 135 lbs 1 Hang Squat Clean \| 155 lbs 1 Hang Squat Clean \| 175 lbs 1 Hang Squat Clean \| 185 lbs 1 Hang Squat Clean \| 195 lbs 3 days ago View Black Box WODs Gym Results(23) AMRAP 20 mins: Hang Squat Cleans and Lateral Burpee (Over Barbell)s AMRAP 20 mins: Hang Squat Cleans and Lateral Burpee (Over Barbell)s Michael Wilkerson CrossFit NYC AMRAP 20 mins: Hang Squat Cleans and Lateral Burpee (Over Barbell)s : 10 rounds + 10 Hang Squat Cleans + 10 Lateral Burpee (Over Barbell)s \| Rx'd 20:00 AMRAP: 10 Hang Squat Cleans, 135 lbs 15 Lateral Burpee (Over Barbell)s 3 days ago View Black Box WODs Gym Results(22)
19	20 FT: Rows; 3x Pull-ups and Weighted Sit-ups FT: Rows; 3x Pull-ups and Weighted Sit-ups Michael Wilkerson CrossFit NYC FT: Rows; 3x Pull-ups and Weighted Sit-ups : 18 mins 8 secs \| Rx'd 1000 m Rows 3 mins 50 secs 20 Pull-ups 40 Weighted Sit-ups 45 lbs Rows 20 Pull-ups 40 Weighted Sit-ups 45 lbs Rows 20 Pull-ups 40 Weighted Sit-ups 45 lbs 1 day ago View Black Box WODs Gym Results(36)	21	22	23	24	25
26	27	28	29	30	31	Jun \| 1