wrcrossfit

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So far wrcrossfit has created 1987 blog entries.

09192018

Wellness Revolution CrossFit - CrossFitView Public WhiteboardCongrats to LeAnna for Concurring the Gauntlet this past weekend.WODMetcon (AMRAP - Rounds and Reps)20 minute AMRAP
 10 Box Jumps
 (24/20) 15 Hand release Push-ups
 200m RunRx + wear (20/14) lb vestFinisher3-5 sets of 20 GHD Plate Muscle SnatchMovement VideosGHD Plate Muscle Snatch https://vimeo.com/191198698

By | September 18th, 2018|Workout of the Day|Comments Off on 09192018

09192018

Wellness Revolution CrossFit - BOOTCAMPWarm up: jog 30s, 5 tricep pushups, 5 downdog-plank transitions, shoulder rolls (2x) Need: heavy set of weights, lighter set of weights, and mat 5x5 Set 1: tricep pushups and shoulder presses Set 2: Bicep curls and lateral raises Set 3: tricep kickbacks and bicep "W"s Set 4: 3 sets of [...]

By | September 18th, 2018|Workout of the Day|Comments Off on 09192018

09182018

Wellness Revolution CrossFit - CrossFitView Public WhiteboardCongrats to Mark, Blu, Ryan and Hayne for Concurring the Gauntlet this past weekend.WODWOD inspired by CrossFit Linchpin https://www.instagram.com/crossfitlinchpin/Metcon (Time)12 Rounds for time: 4 Strict Handstand Push-up 3 Strict Ring-Dip 2 Strict Toes-to-BarTime cap - 15 minutesAfterburnerTabata Tuesday - Mandatory Family FunMetcon (Calories)8 Rounds for Bike Cals :20 seconds [...]

By | September 17th, 2018|Workout of the Day|Comments Off on 09182018

09172018

Wellness Revolution CrossFit - CrossFitView Public WhiteboardCongratulations to Marcus for Conquering the Gauntlet this weekend! StrengthThruster (Heavy Set of 3)Take 12 minutes to buildWODBenchmark Monday! Compare to 7/10/2017Jackie (Time)For Time: 1000m Row 50 Thrusters, 45# 30 Pull-upsAfterburnerOptional: Sustain as long as possible, Males - 56 RPM/ Females 46 RPM. Once you drop below this RPM [...]

By | September 16th, 2018|Workout of the Day|Comments Off on 09172018

09172018

Wellness Revolution CrossFit - BOOTCAMPWarm up: jog 30s, 5 regular pushups, squats 30s, hip hinge 30s Repeat 2x Need: heavy weights, light weights, heavy kettlebell, and mat 5x5 push up row (do each arm after 1 push up) dead lift with heavy KB Chest press Squat with one or two DB Reverse flies (lighter DB) [...]

By | September 16th, 2018|Workout of the Day|Comments Off on 09172018

09152018

Wellness Revolution CrossFit - CrossFit* Happy early birthday to Matt Murphy (9/16)!! * Saturday Schedule - 9 am Open Gym with Smitty and 10 am station WODView Public WhiteboardWODMetcon (AMRAP - Reps)Fight Gone Bad style; working for 45 seconds and then resting and transitioning stations for 15 seconds for total reps. 4 Rounds a. Row [...]

By | September 14th, 2018|Workout of the Day|Comments Off on 09152018

09142018

Wellness Revolution CrossFit - CrossFitSaturday Schedule: 9 am Open Gym with Smitty 10 am Fight Gone Bad Style WODView Public WhiteboardStrengthTake up to 15 minutes to completeBench Press (5 x 5)WODPartner up! Only one partner working at a time.Metcon (AMRAP - Rounds and Reps)14 minute AMRAP 10/7 cals on Bike 10 Hand-Release push-up 10 Strict [...]

By | September 13th, 2018|Workout of the Day|Comments Off on 09142018

09132018

Wellness Revolution CrossFit - CrossFitView Public WhiteboardTeach / ReviewKettlebell SnatchWODMetcon (Time)For Time: 1 Mile Run 42-30-18 Kettlebell Snatch (36/24) Abmat Sit-up 1 Mile RunRx + - 53/36 kb & GHD Sit-up Time cap - 26 minutesMovement VideosKettlebell Snatch: https://www.youtube.com/watch?v=ZQccQg4kDf8

By | September 12th, 2018|Workout of the Day|Comments Off on 09132018

09122018

Wellness Revolution CrossFit - CrossFitView Public WhiteboardWOD NotesAfter two hard days of training this week, many of us are pretty beat up. If describes you as well, use today as an active recovery day and use this time to move and focus on form, quality of movement, and healing through proper ranges of motion. If [...]

By | September 11th, 2018|Workout of the Day|Comments Off on 09122018

09122018

Wellness Revolution CrossFit - BOOTCAMPWarm up: jog 30s, 5 tricep push ups, 5 regular push ups, shoulder rolls 30s (2x) Need bench and 2 sets of weights 5x5 Shoulder presses Skull crushers Bicep curls Lateral raises Tricep extensions Bicep concentration curls HIIT running intervals: 1M walk 30s run Repeat 10-15M Walk 3-4 MView Public Whiteboard

By | September 11th, 2018|Workout of the Day|Comments Off on 09122018