wrcrossfit

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So far wrcrossfit has created 2309 blog entries.

04052019

Wellness Revolution CrossFit - BOOTCAMPView Public WhiteboardWarm-upMetconMetcon (Time)1 Push Up + 1 squat 2 Push Ups + 2 squats 3 + 3 Repeat till get to 10 + 10 THEN, 50 JJ 20 sumo squats 50 JJ 20 Forward lunges (each leg) 20 Reverse lunges (each leg) 20 sumo squat jumps 50 JJ 15 reverse [...]

By |2019-04-05T05:30:06-05:00April 4th, 2019|Workout of the Day|Comments Off on 04052019

“ROPE SWING”

Wellness Revolution CrossFit - CrossFitHAPPY BIRTHDAY Sam Coburn! Garage Games Masters Tour April 27th @ WRCF Volunteers Needed - See GregView Public WhiteboardWarm-upMetconMetcon (AMRAP - Rounds and Reps)FITNESS AMRAP 15: 3 Rope Climbs (15') 15 Kettlebell Swings (53/35) 30 AbMat Sit-ups Scoring: Rounds + RepsMetcon (AMRAP - Rounds and Reps)PERFORMANCE AMRAP 15: 3 Legless Climbs [...]

By |2019-03-30T20:15:20-05:00April 3rd, 2019|Workout of the Day|Comments Off on “ROPE SWING”

04032019

Wellness Revolution CrossFit - BOOTCAMPWU CIRCUITS set 1: 12 reps each, then 10, then 8, 6, 4, 2 Burpees Squats squat hold with toe taps (12 each side, then 10, then 8) shoulder press sit ups burpees Set 2: lunge jumps R and L lunge and tap bent over rows plank with Alt. knee to [...]

By |2019-04-01T08:00:27-05:00April 2nd, 2019|Workout of the Day|Comments Off on 04032019

“REAR END”

Wellness Revolution CrossFit - CrossFitGarage Games Masters Tour April 27th @ WRCF Volunteers Needed - See MitchView Public WhiteboardWarm-upMetconMetcon (AMRAP - Rounds and Reps)FITNESS AMRAP 18: 60 Double Unders 45 Air Squats 21/15 Calorie Assault Bike 15 Push Jerks (135/95) Scoring: Rounds + RepsMetcon (AMRAP - Rounds and Reps)PERFORMANCE AMRAP 18: 60 Double Unders 45 [...]

By |2019-03-30T19:45:05-05:00April 2nd, 2019|Workout of the Day|Comments Off on “REAR END”

“DOCE”

Wellness Revolution CrossFit - CrossFitGarge Games Masters Tour April 27th @ WRCF Volunteers needed - See GregView Public WhiteboardWarm-upMetconMetcon (AMRAP - Rounds and Reps)FITNESS AMRAP 4: 27/21 Calorie Row 21 Power Cleans (135/95) 15 Burpee Box Jump Overs (24/20) Rest 4 Minutes AMRAP 4: 27/21 Calorie Row 21 Power Cleans (115/80) 15 Burpee Box Jump [...]

By |2019-03-30T19:30:10-05:00April 1st, 2019|Workout of the Day|Comments Off on “DOCE”

“SNAKE BITE”

Wellness Revolution CrossFit - CrossFitView Public WhiteboardWeightlifting3-Pos Squat Snatch15 min to build to Moderate Complex (Pocket/1" Above Knee/Floor)MetconMetcon (Time)FITNESS 21-15-9 Squat Snatch (95/65) Chest-2-Bar PullupsMetcon (Time)PERFORMANCE 21-15-9 Squat Snatch (115/75) 12-9-6 Bar Muscle UpMetcon (Time)ESSENTIALS 21-15-9 Power Snatch (75/55) Chin Over Bar Pullups

By |2019-03-30T19:00:19-05:00March 31st, 2019|Workout of the Day|Comments Off on “SNAKE BITE”

04012019

Wellness Revolution CrossFit - BOOTCAMPWU 100 Jumping jax 20 push ups 80 high knees 50 squats 40 courtsey lunges 30 sit ups 90 JJ 15 push ups 70 high knees 40 squats 30 courtsey lunges 25 sit ups 80 JJ 10 push ups 60 high knees 30 squats 20 courtsey lunges 20 sit upsView Public [...]

By |2019-04-01T05:15:18-05:00March 31st, 2019|Workout of the Day|Comments Off on 04012019

03/30/2019

Wellness Revolution CrossFit - CrossFitHAPPY BIRTHDAY Kash Ketron 9 am - Endurance 10 am - WODView Public WhiteboardWarm-upMetconMetcon (AMRAP - Rounds and Reps)Teams of 3: AMRAP 25: 90/60 Calorie Assault Bike 60 Alternating Dumbbell Snatches (70/50) 300 Double Unders 15 Rope Climbs Scoring: Rounds + RepsCool Down & Mobility Work

By |2019-03-25T08:30:16-05:00March 29th, 2019|Workout of the Day|Comments Off on 03/30/2019

03/29/2019

Wellness Revolution CrossFit - CrossFitJoin us TONIGHT for our OPEN CELEBRATION Burgers & Dogs - You bring the sides, sweets and drinks SATURDAY: 9 am - Endurance 10 am - WODView Public WhiteboardWarm-upMetconMetcon (Time)FITNESS: 4 Rounds For Time: 400 Meter Run 3 Rounds of "Macho Man" (135/95)1 Round of Macho Man: 3 Power Cleans 3 [...]

By |2019-03-25T08:30:12-05:00March 28th, 2019|Workout of the Day|Comments Off on 03/29/2019

03292019

Wellness Revolution CrossFit - BOOTCAMPW/U NEED: DB and Mat EMOM: 30 Minutes minute 1: 30 Reverse lunges Minute 2: 20 push ups Minute 3: 20 squat press Minute 4: 10 burpees Minute 5: 15 V ups Repeat 5 RoundsView Public Whiteboard

By |2019-02-25T11:43:46-05:00March 28th, 2019|Workout of the Day|Comments Off on 03292019