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So far wrcrossfit has created 2137 blog entries.

Session 9

Wellness Revolution CrossFit - FoundationsView Public WhiteboardWarm-upBike for 3 minutes
 Then….
3 Rounds:
 5 Four count mountain climber 
4 Burpee 
3 Superman to hollow body turns without handsTeach / ReviewPower Clean
 Toes-to-barMetcon (Time)5 Rounds For Time
 8 Toes to bar 
12 Power Clean
 16 cals on RowerCool Down2 minutes couch stretch 
4 minutes static stretchingWhiteboard / [...]

By | December 12th, 2018|Workout of the Day|Comments Off on Session 9

12122018

Wellness Revolution CrossFit - BOOTCAMPNeed: KB and mat WU: jog, squat, hip hinge, vinyassa, lizard 2x Set 1: 45 s each ( 2 rounds) KB swings Goblet squat Upright row Run Set 2: 45 s each ( 2 rounds) Push ups Tricep extensions JJ Run Set 3: 45 s each 2 rounds Ski jumps Walking [...]

By | December 11th, 2018|Workout of the Day|Comments Off on 12122018

12122018

Wellness Revolution CrossFit - CrossFitHappy Birthday Coach Jacob Turner!!! Tomorrow's 5:30 & 6:30 pm classes will NOT be hosted. NO 5:30 or 6:30 pm on Thursday Get in early to test out your BPView Public WhiteboardWODMetcon (Time)For Time: 800m Run 30 Burpees 30 Chest-to-Bar Pull-up 800m Run 20 Burpees 20 Chest-to-Bar Pull-up 800m Run 10 [...]

By | December 11th, 2018|Workout of the Day|Comments Off on 12122018

12112018

Wellness Revolution CrossFit - CrossFitHappy Birthday Atul Kothari & Hannah Renno!!!View Public WhiteboardStrengthTake up to 20 minutes to establishPRESS (FInd 1 RM)WODTeach / ReviewPush JerkMetcon (Time)3 rounds for time of: 10 Hang Power Cleans 10 Push JerksRx - 135/95 Rx+ - 185/125Mobility Work

By | December 10th, 2018|Workout of the Day|Comments Off on 12112018

Session 8

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

By | December 10th, 2018|Workout of the Day|Comments Off on Session 8

12/10/2018

Wellness Revolution CrossFit - BOOTCAMPNeed: heavy and light weights and mat W/U: run, squat, hip hinge, vinyassa flow, pigeon Set 1: 3 RDS 5 DL 10 rows 15 hops fwd/bkwd Set 2: 3RDS 5 squat press 10 chest flies 15 squat jumps Set 3:3 RDS 5 shoulder press 10 tricep push ups 15 jumping jacks [...]

By | December 9th, 2018|Workout of the Day|Comments Off on 12/10/2018

12102018

Wellness Revolution CrossFit - CrossFitHappy Birthday Brandi Roberts!!!View Public WhiteboardThanks to everyone who was able to make it out to the Christmas Party on SaturdayStrengthBack Squat (Find 1 RM)WODCompare to 10/22/18Metcon (Time)3 Rounds for time: 50 Air Squats 40 Push-up*12 min time cap * Rx + wear 20/14 lb vest

By | December 9th, 2018|Workout of the Day|Comments Off on 12102018

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 | December 9th, 2018|Workout of the Day|Comments Off on Session 7

12082018

Wellness Revolution CrossFit - CrossFitSaturday Schedule: 9 am Weightlifting with Nick 10am Benchmark WODView Public WhiteboardWODFight Gone Bad (3 Rounds for reps)Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20" (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest

By | December 7th, 2018|Workout of the Day|Comments Off on 12082018

12072018

Wellness Revolution CrossFit - CrossFitSaturday Schedule: 9 am Weightlifting with Nick 10 am WODView Public WhiteboardStrengthDeadlift (4 x 12 @ 70%)WODMetcon (Time)For Time: 40 Handstand Push-ups 40 Pull-ups 40 Burpees 40 Abmat Sit-up16 minute time capBONUS WORKDB Shoulder Press (5 x 8 Heavier than last week)GHD Paddle (3 x :45 sec with Training bar)

By | December 6th, 2018|Workout of the Day|Comments Off on 12072018