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Wellness Revolution CrossFit - CrossFitAnnouncement: * Tomorrow finishes up our toy drive for Arkansas Children's Hospital. If you would like to donate make sure to bring your donation before 12 noon on Friday.Photo Credit: HerphotographieWODCount each round (Not including rest minutes) you completed the following reps in a minute.Metcon (AMRAP - Rounds)25 Minute EMOM: 40 [...]

By | December 13th, 2017|Workout of the Day|Comments Off on 12142017

Session 3

Wellness Revolution CrossFit - FoundationsWarm-upRow for 500 meters 
Line work for stretching 
Band work to prep for front rack positionSkill ReviewFront Squat and DipsMetcon (Time)For Time: 20 -15 - 10 - 5 
Front Squats
 DipsCoach chooses weight and dip style.Cool DownStatic stretching of the lats, triceps, hip flexors, gluteus and quads.Whiteboard / Education Time3rd Standard [...]

By | December 13th, 2017|Workout of the Day|Comments Off on Session 3


Wellness Revolution CrossFit - CrossFitWeightliftingTake 20 minutes to find:Clean and Jerk (1 Rep Max)WODCompare to 10/25/17Metcon (Time)3 Rounds for time: 
25 Wall Ball (30/20)
 25 Kettlebell Swing (70/53)AfterburnerMetcon (Time)For time: 
Row 2k
 Rest 3
 minutes Row 1k
 Rest 2
minutes Row 500

By | December 12th, 2017|Workout of the Day|Comments Off on 12132017

Session 2

Wellness Revolution CrossFit - FoundationsWarm-upBike for 3 minutes
 Line Work: Sampson Stretch, Inchworms, ect… 
Shoulder prep (Pass throughs with PVC and bands)Skill ReviewDeadlift and Push-PressVirtuosity Session 2 (Time)10-9-8-7-6-5-4-3-2-1 Deadlift
 Push-PressCool DownFoam roll the gluteusTeach / ReviewWhiteboard Time: Hopper Model & How constantly varied is different from random.

By | December 11th, 2017|Workout of the Day|Comments Off on Session 2


Wellness Revolution CrossFit - CrossFitAnnouncement: *Happy Birthday Coach Jacob Turner!Warm-upEasy AMARP 8 min -- Row 100 meters --5 Barbell Deadlift --5 Abmat sit-up --5 Barbell Front Squat --5 Close grip push-ups --5 Barbell OHSWODMetcon (Time)50 Deadlifts, 135/95 lbs 40 Toes to Bar 30 Front Squats, 135/95 lbs 20 Ring Dips 10 Overhead Squats, 135/95 lbsFinisher* [...]

By | December 11th, 2017|Workout of the Day|Comments Off on 12122017

Session 1

Wellness Revolution CrossFit - FoundationsWarm-upTeach the basics of rowing for 3-4 minutes, Drill the movement in its parts 3-4 minutes and let the athlete row for 3-4 minutes Then.... Coach directed line work for hip and shoulder mobilityTeach / ReviewAir Squat & PressMetcon (AMRAP - Rounds and Reps)12 minute AMRAP 5 hand release push-ups 10 [...]

By | December 10th, 2017|Workout of the Day|Comments Off on Session 1


Wellness Revolution CrossFit - CrossFitAnnouncements: * Happy Birthday Atul Kothari and Jared Randall!!! * Toy Drive for Arkansas Children's Hospital runs through this week on Friday.WeightliftingSnatch (Find 1 Rep Max)Take up to 20 minutes to findWODMetcon (Time)3 Rounds for Time: 400 m Run 21 Hang Power Snatches, (75/55) 15 Pull-upsAfterburner1-Mile Run (Time)Max Effort 1-Mile Run

By | December 10th, 2017|Workout of the Day|Comments Off on 12112017


Wellness Revolution CrossFit - CrossFitAnnouncements: * 9 am Weightlifting Make-up day from week * 10 am Partner WOD * Head to West Little Rock CrossFit today to watch some our athletes compete in the Central Arkansas Jingle Bell Rock competition.WODMetcon (Time)2 Rounds for Time: 30 Deadlifts, 225/155 lbs 30 Assault Bike Calories -- then -- [...]

By | December 8th, 2017|Workout of the Day|Comments Off on 12092017

Session 14

Wellness Revolution CrossFit - FoundationsWarm-upGeneral warm-up followed by pulling and pressing prepTeach / ReviewHandstand Push-up progression 
Hip extension on GHDMetcon (AMRAP - Rounds and Reps)15 Minute AMRAP 
Bike 0.3 miles
 5 Handstand push ups 
7 Hip Extensions on GHDCool DownPNF stretching for hamstrings
 Foam ball rolling against the wall for the lats and upper backWhiteboard [...]

By | December 7th, 2017|Workout of the Day|Comments Off on Session 14


Wellness Revolution CrossFit - CrossFitAnnouncements: ** 5:30 PM CLASS CANCELED TODAY ** * Saturday Scheduel: 9 am Weightlifing with Wes - Make up any missed days programming. 10 am Partner WOD * If your free tomorrow, head to to West Little Rock CrossFit to support several of our members who are participating in the Central [...]

By | December 7th, 2017|Workout of the Day|Comments Off on 12082017