Wellness Revolution CrossFit - CrossFitHappy Birthday Amber Bobo and Coach Michael Ferren!View Public WhiteboardMetconPARTNER WOD FOR TIME: 300 Double Unders (or 2 to 1 singles) 100 Burpee Box Jump Overs 24/20 100 Sandbag Cleans 100/75/50 100 Wall Balls 20/14 100 Abmat Sit-ups OR GHD's
Wellness Revolution CrossFit - CrossFitHappy Birthday Deb Joblin & Coach Wes!View Public WhiteboardWOD NotesToday you will be completing one version of CF Open 16.3 followed by one version of CF Open 17.3CrossFit Games Open 16.3 (AMRAP - Reps)AMRAP 7 minutes 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb.CrossFit Games [...]
Wellness Revolution CrossFit - BOOTCAMPNeed: weights and mat WU 30 s on 10 s off Squat press Squat then front raise Sumo DL high pull Courtesy lunges Burpees Repeat Reverse lunge with bicep curl Front lunge with hammer curl Bent over row Bicep curl to shoulder press Skater lunges Repeat Right leg donkey kicks Push [...]
Wellness Revolution CrossFit - FoundationsView Public WhiteboardWarm-upGeneral Warm-up -Run, row or bike Hip and shoulder prep Squat therapyTeach / ReviewWallball Sumo-deadlift High-Pull Abmat Sit-upMetcon (AMRAP - Reps)15 minute AMRPA 3-6-9-12-15-18-21… ect. Wallball Sumo-Deadlift High Pull - KB Abmat Sit-upCool DownFoam roll and static stretchingWhiteboard / Education TimeHand care for CrossFit
Wellness Revolution CrossFit - CrossFitView Public WhiteboardThrowback ThursdayWODMetcon (Time)For time, to be completed twice: 5 Rounds 20 Double-uders 10 Ring Dips Then.. 5 Rounds 20 Parallette Shoot-through 10 Pistols* For Shoot-Though - every-time you feet hit the ground forward and backward count a rep.
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 [...]
Wellness Revolution CrossFit - CrossFitView Public WhiteboardWay back WednesdayWODTeam of 3Metcon (AMRAP - Reps)Rotate through stations for 21 minutes in an EMOM style: Row - Cals Burpee Box Jump Overs - Reps DB Snatch (50/35)* Score it total team reps * Place partners in comments and station reps
Wellness Revolution CrossFit - BOOTCAMPNEED: mat WU 30 JJ 10 push ups 30 high knees 10 burpees 10 reverse crunches 30 squats 10 push ups 10 sit ups 30 plie squats 10 push ups 30 bicycle crunches 30 squats 10 reverse crunches 10 push ups 60 s wall sit 10 push ups 30 mountain climbers [...]
Wellness Revolution CrossFit - CrossFitView Public WhiteboardWODMetcon (AMRAP - Rounds and Reps)8 - Two minute rounds with one minute of rest between rounds. 4 - Handstand Push-Up 6 - Toes-to-Bar 8 - Kettlebell Swings (70/53)Pick up where you left off the previous round.
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