wrcrossfit

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So far wrcrossfit has created 2137 blog entries.

12192018

Wellness Revolution CrossFit - BOOTCAMPWU: jog, squat, hip hinge, vinyassa flow, pigeon 2x Need: Mat and blocks 3 rounds 1 M each with 30 S btw each exercise Lunge hops (30s each leg) Plank up-downs (30s each arm) Broad jumps Bicycle abs Push ups Jump squats Tricep dips (with blocks) Bear crawl Flutter kicks Burpees [...]

By | December 18th, 2018|Workout of the Day|Comments Off on 12192018

12192018

Wellness Revolution CrossFit - CrossFitHappy Birthday, Catey May!!!View Public WhiteboardStrengthTake 10 minutes to establish - The Granite Games Event 1Front Squat (Heaviest Set of 5)Taken from FloorWODMetcon (Time)"The Chief" on time 10 rounds for time 3 Power Clean (135/95) 6 Push-up 9 Air Squat

By | December 18th, 2018|Workout of the Day|Comments Off on 12192018

12182018

Wellness Revolution CrossFit - CrossFitView Public WhiteboardTeach / ReviewSplit JerkStrengthTake 15 minutes to build to....Split Jerk (Build to a heavy single)WODMetcon (AMRAP - Rounds and Reps)24 minute AMRAP 2 Rope climbs 400m run 8 Deadlift (225/150) 16 Box Jumps (24/20)

By | December 17th, 2018|Workout of the Day|Comments Off on 12182018

Session 12

Wellness Revolution CrossFit - FoundationsView Public WhiteboardWarm-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 | December 17th, 2018|Workout of the Day|Comments Off on Session 12

12172018

Wellness Revolution CrossFit - CrossFitView Public WhiteboardTeach / ReviewWODMetcon (Time)For Time: 15-12-9-6-3 Overhead Squats (115/75) Handstand PushupsRx+ - 150/100 & Strict HSPUMobility Work

By | December 16th, 2018|Workout of the Day|Comments Off on 12172018

12172018

Wellness Revolution CrossFit - BOOTCAMPNeed: weights (heavy and light), and mat WU: run, squat, hip hinge, vinyassa flow, pigeon Set 1: 3 RDS 5 heavy squats 10 push ups 15 JJ Set 2: 3 RDS 5 DL 10 rows 15 jump squats Set 3: 3 RDS 5 push press 10 tricep extensions 15 bunny hops [...]

By | December 16th, 2018|Workout of the Day|Comments Off on 12172018

12152018

Wellness Revolution CrossFit - CrossFitSaturday Schedule: 9 am Endurance with Smitty 10 am Partner WODView Public WhiteboardEnduranceMetcon (5 Rounds for time)30 Mins - Every six minutes "Baseline" Row 500m Row 40 Airsquats 30 Sit-ups 20 Push-ups 10 Pull-upsWODPartner Up & divide work however you likeMetcon (AMRAP - Rounds and Reps)25 Min AMRAP 30 Double-Unders 50 [...]

By | December 14th, 2018|Workout of the Day|Comments Off on 12152018

12142018

Wellness Revolution CrossFit - CrossFitSaturday Schedule: 9 am Endurance 10 am WODView Public WhiteboardStrengthDeadlift (Find 1 Rm)WODMetcon (AMRAP - Rounds and Reps)15 Min AMRAP 12 Box Step-Overs (50/35) 10 DB Sntach (50/35) 6 Ring DipRx+ - 70/45+ step over - Same weight for DB Snatch - 6 Ring Muscle-up

By | December 13th, 2018|Workout of the Day|Comments Off on 12142018

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 | December 13th, 2018|Workout of the Day|Comments Off on Session 10

12132018

Wellness Revolution CrossFit - CrossFitAnnouncement: * There will NOT be a 5:30 PM or 6:30 PM classes today. Get in a little earlier and workout with some different folks!View Public WhiteboardStrengthBench Press (Find 1 RM)WODMetcon (AMRAP - Reps)4 Rounds Alt EMOM: Bike (cals) Toes-to-bar Wallball (20/14) Free Standing Handstand Hold (seconds) RestScore is total reps [...]

By | December 12th, 2018|Workout of the Day|Comments Off on 12132018