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So far wrcrossfit has created 1600 blog entries.

10192017

Wellness Revolution CrossFit - CrossFitWarm-upWODDiane (Time)21-15-9 Deadlifts, 225# / 155# Handstand Push-upsTURKISH GETUP (4-4-4-4 (2 EACH ARM))BARBELL ROLLOUT (10-10-10-10)Cool DownAfterburnerMetcon (Time)8 ROUNDS: RUN 200M *REST 45 SECONDS

By | October 18th, 2017|Workout of the Day|Comments Off on 10192017

10192017

Wellness Revolution CrossFit - CrossFitWarm-upWeightliftingOHS (1-1-1-1)90%+ FOR ALL REPSWeightliftingB: FRONT RACK LUNGE (6-6-6-6)65% FRONT SQUAT MAX FOR ALL SETS3/LEGWeightliftingC: WEIGHTED PULLUP (3-3-3-3)CHOOSE ONE WEIGHT FOR ALL REPSMobility WorkAfterburnerMetcon (No Measure)DEATH BY DOUBLE UNDERSSTART AT 10. EVERY MIN ADD 10 DU.

By | October 18th, 2017|Workout of the Day|Comments Off on 10192017

Session 13

Wellness Revolution CrossFit - FoundationsWarm-upGeneral Warm-up 
Squat & Overhead PrepSkill ReviewPress, Push-Press, & Front SquatTeach / ReviewSplit JerkMetcon (AMRAP - Rounds and Reps)12 minute AMRAP: 
3 Press 
4 Push Press
 5 Front Squat
 6 Split Jerk
 7 Bar-Facing-BurpeeCool DownLacrosse ball work for shoulders, lats, and chest
 Hip mobilityWhiteboard / Education TimeWhy rest days are important [...]

By | October 18th, 2017|Workout of the Day|Comments Off on Session 13

10182017

Wellness Revolution CrossFit - CrossFitWarm-upWODA: Metcon (Time)4 ROUNDS FOR TIME: 6 FRONT SQUATS (185/135) 9 BOX JUMPS (30/24) 12 CALORIES/BIKE [15 MIN TIME CAP]WODB: Metcon (Time)FOR TIME: 50 BAR FACING BURPEES [5 MIN TIME CAP]Cool Down & Mobility WorkAfterburnerMetcon (Distance)MAX DISTANCE WAITER CARRY: 5 MIN (53/35)

By | October 17th, 2017|Workout of the Day|Comments Off on 10182017

10172017

Wellness Revolution CrossFit - CrossFitWarm-upWODMetcon (Time)FOR TIME: 1 MILE RUN 50 WALL BALL (20/14) 30 STRICT PRESS (75/55) [20 MIN TIME CAP]FinisherMetcon (No Measure)100 AB MAT SU 100 GHD HIP EXTAfterburnerMetcon (No Measure)ACCUMULATE 3 MIN: DOUBLE KB FR BOTTOM SQUAT HOLD(28/18)

By | October 16th, 2017|Workout of the Day|Comments Off on 10172017

Session 12

Wellness Revolution CrossFit - FoundationsWarm-upA light jog around the room with calisthenics and dynamic range of motion drills for all joints.Teach / ReviewHandstand ProgressionsSkill ReviewSquat cleanMetcon (AMRAP - Rounds and Reps)16 minute AMRAP: 8 Squat Cleans 10 Handstand Push up (progression) 12 calories on the RowerCool DownWhiteboard / Education TimeCrossFit Vocabulary

By | October 16th, 2017|Workout of the Day|Comments Off on Session 12

10162017

Wellness Revolution CrossFit - CrossFitWarm-upWeightliftingPower Clean (3-3-3-3)ALL REPS 80%+ **not "touch and go"**WODMetcon (Time)3 ROUNDS: 500M ROW 20 HANG POWER CLEANS (95/65) [12 MIN TIME CAP]Cool Down & Mobility WorkAfterburnerMetcon (AMRAP - Reps)10 MIN EMOM: 10/8 CAL/BIKE

By | October 15th, 2017|Workout of the Day|Comments Off on 10162017

Session 11

Wellness Revolution CrossFit - FoundationsWarm-upGeneral warm up followed by introduction to the Burgener warm upTeach / ReviewSnatchSnatch (Technical Max)Snatch with the lowest squat mobility will allowCool DownShoulder, Hips and upper back focusWhiteboard / Education TimeNutrition - You can't out train a poor diet. What are whole foods and the importance of avoiding processed sugars and [...]

By | October 15th, 2017|Workout of the Day|Comments Off on Session 11

10142017

Wellness Revolution CrossFit - CrossFit**9AM MOBILITY W/ WES!!!**Warm-upCoach Directed and building to workout weights and skillsWODPartner UpThe Seven (Time)7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings, 70# 7 Pull-upsA suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in [...]

By | October 13th, 2017|Workout of the Day|Comments Off on 10142017

10132017

Wellness Revolution CrossFit - CrossFitSaturday: 9 am Mobility with Wes 10 am Partner WODWarm-upWODA: Metcon (AMRAP - Rounds and Reps)5 Minute AMRAP 10 GHD Sit-up 15 Wall-BallRest3 MinutesB: Metcon (AMRAP - Reps)5 Minute AMRAP 20 Hand-Release Push-Up 30 Double UndersRest3 MinutesC: Metcon (AMRAP - Rounds and Reps)5 Minute AMRAP 10 Double DB/KB Front Squat (55/35) [...]

By | October 12th, 2017|Workout of the Day|Comments Off on 10132017