Wellness Revolution CrossFit – CrossFit

Happy birthday Donna Kilpatrick!!!

“The most common lies a man tells are to himself.”
–Frederich Nietzsche

This is not an attempt to say we are bad people for having those thoughts. They come. But the step that must take place in the middle, is awareness. To recognize these “lies” as Nietzsche puts it, so that we can put them into their place.

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Metcon

Metcon (AMRAP – Rounds and Reps)

ESSENTIALS

Teams of 2, AMRAP 31:

Partner 1:

8 Thrusters (115/75)

12 Seated-2-Standing Pulls

11 Box Step Ups (24/20)

Partner 2:

200 Meter Continuous Medball Run (14/10)
–Sandbag sub today = Medball (14/10)

–While this is a team workout, there isn’t any rest built in

–Pace it like a 30+ minute effort where you are steadily chipping away at each movement

–Communicate with you partner on where you left off as you transition

–Move a chip or create a tally mark to mark off fully completed rounds

31 Heroes (AMRAP – Reps)

31 Minute AMRAP of:

Partner 1:

8 Thrusters, 155# / 105#

6 Rope Climbs, 15 ft.

11 Box Jumps, 30″ / 24″

Partner 2:

400m Run with sandbag, 45# / 25#
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
To learn more about 31 Heroes click here
–Sandbag sub today = Medball (20/14)

–While this is a team workout, there isn’t any rest built in

–Pace it like a 30+ minute effort where you are steadily chipping away at each movement

–Communicate with you partner on where you left off as you transition

–Move a chip or create a tally mark to mark off fully completed rounds