wrcrossfit

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So far wrcrossfit has created 2227 blog entries.

02042019

Wellness Revolution CrossFit - CrossFitView Public WhiteboardWODMetcon (Time)For Time: 1 Mile Run then... 3 Rounds 10 Deadlifts (135/95 lb) 8 Hang Power Cleans (135/95 lb) 6 Front Squat (135/95 lb) 4 Push Jerks (135/95 lb) then 1 Mile Bike* 26 minute time cap

By |2019-02-03T19:30:47-06:00February 3rd, 2019|Workout of the Day|Comments Off on 02042019

02042019

Wellness Revolution CrossFit - BOOTCAMPNeed mat and weights WU 30-60-90 Set 1: repeat 3 x 30 s JJ 60 s plank 90 s push ups 1 M rest Set 2: 3x 30 s mountain climbers 60 s lunges with shoulder press 90s plié squats with weights 1 M rest Set 3: 3 x 30 s [...]

By |2019-01-22T13:45:52-06:00February 3rd, 2019|Workout of the Day|Comments Off on 02042019

Session 5

Wellness Revolution CrossFit - FoundationsView Public WhiteboardWarm-upSkill ReviewPull-up & Push JerkMetcon (Time)For Time:
 21 Pull-ups
 21Push-Jerks
 750m Row
 15 Pull-ups 
15 Push-Jerks
 500m Row
 9 Pull-ups
 9 Push-Jerks 
250m RowCool DownBand work for shouldersWhiteboard / Education TimeCrossFit Hierarchy

By |2019-01-02T16:24:32-06:00February 3rd, 2019|Workout of the Day|Comments Off on Session 5

02022019

Wellness Revolution CrossFit - CrossFit* Happy Early Birthday Brian Sirak! * Saturday Schedule: - 9 am Weightlifting with Wes - 10 am Team WODView Public WhiteboardWODTeams of 3Metcon (Time)21 Rounds for time: 2 Rope Climb 4 Box Jump (30/24") 8 Plate Clean & Jerk (45/25) 16 Plate OH Lunge (45/25)* Time cap 36 minutes * [...]

By |2019-01-29T09:10:16-06:00February 1st, 2019|Workout of the Day|Comments Off on 02022019

02012019

Wellness Revolution CrossFit - CrossFitSaturday Schedule: 9am Weightlifting with Wes 10 am Team WODView Public WhiteboardWOD NotesCheck your previous score before attempting.WODCrossFit Games Open 15.3 (AMRAP - Reps)14-Minute AMRAP of: 7 Muscle-ups 50 Wall-Ball Shots, 20# / 14# 100 Double-UndersCrossFit Games Open 15.3 Scaled (AMRAP - Reps)14-Minute AMRAP: 50 Wall-Ball Shots, 20# / 10# 200 [...]

By |2019-01-31T20:29:19-06:00January 31st, 2019|Workout of the Day|Comments Off on 02012019

02012019

Wellness Revolution CrossFit - BOOTCAMPNeed: mat and weights WU complete each exercise one time thru. Rest for a minute and then repeat Legs: 15 squats 15 jump squats 30 walking lunges 15 DL Arms: 15 bicep curls 15 bent over rows 15 shoulder pres 15 tricep kickbacks Cardio: 40 mountain climbers 15 burpees 10 push [...]

By |2019-01-22T13:34:49-06:00January 31st, 2019|Workout of the Day|Comments Off on 02012019

Session 4

Wellness Revolution CrossFit - FoundationsView Public WhiteboardWarm-upBike for 3 Minutes 
Dynamic Range Of Motion drills for Hips and Shoulders
 Line work focusing on jumping drillsTeach / ReviewBox Jumps 
Medicine Ball CleanVirtuosity Series - Session 4 (AMRAP - Rounds and Reps)14 minute AMRAP: 
6 Box jumps
 12 Medicine Ball Clean
 Bike 0.3 miles* Count each 0.1 [...]

By |2019-01-02T16:23:23-06:00January 31st, 2019|Workout of the Day|Comments Off on Session 4

01312019

Wellness Revolution CrossFit - CrossFitView Public Whiteboard2019 Crossfit Open is right around the corner. This year we are going head to head - MEN vs WOMEN. It's time to start recruiting for your teams and get signed up at https://games.crossfit.com/ Some details about our SMACKDOWN. You have 3 options to do theWOD NotesApproach today as [...]

By |2019-01-31T17:00:14-06:00January 30th, 2019|Workout of the Day|Comments Off on 01312019

Session 3

Wellness Revolution CrossFit - FoundationsView Public WhiteboardWarm-upRow for 500 meters 
Line work for stretching 
Band work to prep for front rack positionSkill ReviewFront Squat and DipsMetcon (Time)For Time: 20 -15 - 10 - 5 
Front Squats
 DipsCoach chooses weight and dip style.Cool DownStatic stretching of the lats, triceps, hip flexors, gluteus and quads.Whiteboard / Education [...]

By |2019-01-02T16:22:18-06:00January 30th, 2019|Workout of the Day|Comments Off on Session 3

01302019

Wellness Revolution CrossFit - BOOTCAMPNeed: mat and weights WU Repeat 3x SET 1: 60 s squat jumps 30 s weighted squats. 30 s rest Set 2: 60 s burpees 30 s shoulder press 30 s rest Set 3: 60 s mtn climbers 30 s push ups 30 s rest Set 4: 60s jumping jacks 30 [...]

By |2019-01-22T13:30:55-06:00January 29th, 2019|Workout of the Day|Comments Off on 01302019