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So far wrcrossfit has created 2079 blog entries.

11172018

Wellness Revolution CrossFit - CrossFitAnnouncement: *Coach Nick Kelly is hosting one workout today atView Public WhiteboardWODMeet at the West side (open field, playground, and restrooms) at 9 am.

By | November 16th, 2018|Workout of the Day|Comments Off on 11172018

11162018

Wellness Revolution CrossFit - CrossFitAnnouncements: * Happy Birthday David Pineiro!!! * There will only one Saturday WOD at 9 am and will be hosted at Pinnacle Mountain State Park with Coach Nick Kelly (West Side)View Public WhiteboardStrengthBench Press (4 x 10 @ 65%)WODMetcon (AMRAP - Reps)3 Round AMRAP: One minute per station. A. Summo-Deadlift High-pull [...]

By | November 15th, 2018|Workout of the Day|Comments Off on 11162018

Session 10

Wellness Revolution CrossFit - FoundationsView Public WhiteboardWarm-upRow 3 minutes 
Line work for squatting muscles
 Shoulder PrepSkill ReviewAir squat
 Front Squat 
Press 
Push-PressTeach / ReviewThrusterMetcon (Time)For time:
 21 Thrusters
 21 Burpee over the barbell
 15 Thruster
 15 Burpee over the barbell
 9 Thrusters
 9 Burpee over the barbellCool DownBanded Hip and shoulder distractionsWhiteboard / Education TimeHow [...]

By | November 15th, 2018|Workout of the Day|Comments Off on Session 10

11152018

Wellness Revolution CrossFit - CrossFitHappy Birthday Parker Davis!!View Public WhiteboardStrengthDeadlift (4 x 10 @ 65%)Metcon (Time)3 rounds for time: 12 Burpee over the Rower 12 Row cals 12 Alternating DB Snatch (50/35)* Reset rower cals each roundWODBONUS WORKDB Shoulder Press (4 x 10 - heavier than last week)GHD Paddle (3 sets of :50 )Movement VideosBurpee [...]

By | November 14th, 2018|Workout of the Day|Comments Off on 11152018

Session 9

Wellness Revolution CrossFit - FoundationsView Public WhiteboardWarm-upBike for 3 minutes
 Then….
3 Rounds:
 5 Four count mountain climber 
4 Burpee 
3 Superman to hollow body turns without handsTeach / ReviewPower Clean
 Toes-to-barMetcon (Time)5 Rounds For Time
 8 Toes to bar 
12 Power Clean
 16 cals on RowerCool Down2 minutes couch stretch 
4 minutes static stretchingWhiteboard / [...]

By | November 14th, 2018|Workout of the Day|Comments Off on Session 9

11142018

Wellness Revolution CrossFit - CrossFitView Public WhiteboardWOD30 min time cap - partner up if you likeMorrison (Time)50-40-30-20-10 Wall-Ball Shots, 20# Box Jumps, 24" Kettlebell Swings, 53#In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010To learn more about Morrison click here

By | November 13th, 2018|Workout of the Day|Comments Off on 11142018

11142018

Wellness Revolution CrossFit - BOOTCAMPNEED: Mat W/U: Jog, slow high knees, hip hinge, vinyassa flows, lizard set 1: 3 RDS 20 air squats 10 walk out plank push ups 5 squat jax set 2: 3 RDS 20 Plie squats 10 plank taps ( each side) 5 1/2 burpees set 3: 3 RDS 20 lunges (each [...]

By | November 13th, 2018|Workout of the Day|Comments Off on 11142018

11132018

Wellness Revolution CrossFit - CrossFitView Public WhiteboardRegistration goes LIVE today!!! https://thegranitegames.com/throwdown-locations/StrengthPRESS (4 x 10 @ 65%)WODCrossFit Games Open 11.1 and 14.1 (AMRAP - Reps)10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55#BONUS WORKPull-ups (4 x 10 (add light weight))Farmer's Carry (3 Sets of 50 seconds)or plate pinches

By | November 12th, 2018|Workout of the Day|Comments Off on 11132018

Session 8

Wellness Revolution CrossFit - FoundationsView Public WhiteboardWarm-upGeneral Warm-up -Run, row or bike
 Hip and shoulder prep
 Squat therapyTeach / ReviewWallball
 Sumo-deadlift High-Pull
 Abmat Sit-upMetcon (AMRAP - Reps)15 minute AMRPA 
3-6-9-12-15-18-21… ect.
 Wallball
 Sumo-Deadlift High Pull - KB 
Abmat Sit-upCool DownFoam roll and static stretchingWhiteboard / Education TimeHand care for CrossFit

By | November 12th, 2018|Workout of the Day|Comments Off on Session 8

11122018

Wellness Revolution CrossFit - CrossFitView Public WhiteboardThanks to everyone who was able to make it out to our WOD for Warriors Event!StrengthBack Squat (4 x 10 @ 65%)WODMetcon (AMRAP - Rounds and Reps)20 min AMRAP Work for 1 minute Rest for 1 minute Alternate between Cals on Bike Rounds and Reps of Cindy* Pick up [...]

By | November 11th, 2018|Workout of the Day|Comments Off on 11122018