wrcrossfit

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So far wrcrossfit has created 1858 blog entries.

Session 7

Wellness Revolution CrossFit - FoundationsView Public WhiteboardWarm-upRun or Row for 3 minutes
 Quick leg rolling (2 minutes)
 Then introduce hip extension on GHD
 5 Rounds not for time:
 6 Hip extensions
 12 Side to side Jumps (over a line)Teach / ReviewKettlebell Swing - Russian & American 
 Jump RopeMetcon (AMRAP - Rounds and Reps)14 minute [...]

By | May 20th, 2018|Workout of the Day|Comments Off on Session 7

05182018

Wellness Revolution CrossFit - CrossFitAnnouncement: * Saturday schedule: 9 am Open gym with Smitty 10 am partner WODView Public WhiteboardWODChoose A or BA: Metcon (Time)30 Rounds for time: 
3 Medball Clean to Wallball (25 or 30/20)
 2 Power Snatch (95/75) 
1 Bar Muscle Up20 Minute Time Cap: Add one second for every rep not completed.B: [...]

By | May 17th, 2018|Workout of the Day|Comments Off on 05182018

Session 6

Wellness Revolution CrossFit - FoundationsView Public WhiteboardWarm-upGeneral warm-up followed by shoulder and hip prep for overhead squats.Skill ReviewAir SquatTeach / ReviewOverhead Squat & BurpeeMetcon (Time)For Time: 15-12-9-6 Overhead Squats BurpeeCool DownWhiteboard / Education TimeCrossFit in 100 words

By | May 17th, 2018|Workout of the Day|Comments Off on Session 6

05172018

Wellness Revolution CrossFit - CrossFitView Public WhiteboardNew shirt coming, Inspired by Wes and designed by Allison. WODMetcon (AMRAP - Rounds)Every minute for 25 minutes

 Slow Supine Ring Rows x 12 Free standing 
Handstand Hold x 20 seconds 
 20 Alternating Reverse Lunges with (35/20)
 30-Second Front Leaning Rest on Rings 16 Alternating Cossack SquatsScore is [...]

By | May 16th, 2018|Workout of the Day|Comments Off on 05172018

Session 5

Wellness Revolution CrossFit - FoundationsView Public WhiteboardWarm-upSkill ReviewPull-up & Push JerkMetcon (Time)For Time:
 21 Pull-ups
 21Push-Jerks
 750m Row
 15 Pull-ups 
15 Push-Jerks
 500m Row
 9 Pull-ups
 9 Push-Jerks 
250m RowCool DownBand work for shouldersWhiteboard / Education TimeCrossFit Hierarchy

By | May 16th, 2018|Workout of the Day|Comments Off on Session 5

05162018

Wellness Revolution CrossFit - CrossFitView Public WhiteboardMetcon (Time)5 Rounds for Time: 1 Rope Climb 2 Bear Complex (135/95) 12 Box Jumps (24/20)* Bear Complex = 1 Power Clean, 1 Front Squat, 1 Shoulder-to-Overhead, 1 Back Squat, 1 Shoulder-to-Overhead **Rx+ = Legless Rope Climb, 165/115 lb BCAfterburnerAlternating EMOM between S1 & S2. Continue as long as [...]

By | May 15th, 2018|Workout of the Day|Comments Off on 05162018

05152018

Wellness Revolution CrossFit - CrossFitView Public WhiteboardWODBradshaw (Time)10 rounds for time of: 3 Handstand Push-ups 6 Deadlifts, 225 # 12 Pull-ups 24 Double-undersIn honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009To learn more about Bradshaw click here

By | May 14th, 2018|Workout of the Day|Comments Off on 05152018

Session 4

Wellness Revolution CrossFit - FoundationsView Public WhiteboardWarm-upBike for 3 Minutes 
Dynamic Range Of Motion drills for Hips and Shoulders
 Line work focusing on jumping drillsTeach / ReviewBox Jumps 
Medicine Ball CleanVirtuosity Series - Session 4 (AMRAP - Rounds and Reps)14 minute AMRAP: 
6 Box jumps
 12 Medicine Ball Clean
 Bike 0.3 miles* Count each 0.1 [...]

By | May 14th, 2018|Workout of the Day|Comments Off on Session 4

Session 3

Wellness Revolution CrossFit - FoundationsView Public WhiteboardWarm-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 [...]

By | May 13th, 2018|Workout of the Day|Comments Off on Session 3

05112018

Wellness Revolution CrossFit - CrossFitAnnouncements; * Saturday Schedule: 9 am Endurance w/ Nick Kelly * 10 am Police appreciation WOD - Partner up and thank a law enforcement officerView Public WhiteboardWODMetcon (AMRAP - Reps)12 minute AMRAP Rounds 1 & 2 2 Ring Muscle-Up 3 Hang Power Clean (BB - 115/75) 4 DB Squat Snatch (35/20) [...]

By | May 10th, 2018|Workout of the Day|Comments Off on 05112018