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So far wrcrossfit has created 2137 blog entries.

Session 6

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

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

12062018

Wellness Revolution CrossFit - CrossFitView Public WhiteboardStrengthBench Press (4 x 12 @ 70 %)WODMetcon (Weight)10 Rounds for Weight: 50' Sled pushAdd up total combined wight for all pushes for score.BONUS WORKRope Weight Raise (Up to 3 x 8 Heavier)Can use DB, KB, or PlatesPeg-Board Climb (8-10 Climbs)

By | December 5th, 2018|Workout of the Day|Comments Off on 12062018

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 | December 5th, 2018|Workout of the Day|Comments Off on Session 5

12052018

Wellness Revolution CrossFit - CrossFitView Public WhiteboardWODPartner up and divide roundsMetcon (AMRAP - Reps)Every 2 minutes for 32 minutes Row 10/7 cals AMRAP Over-Unders (24")* Score is total number of over unders you complete * Rx+ Add 1 Rope climb before rowMovement VideosOver Unders: https://iconathlete.com/video/over-under/

By | December 4th, 2018|Workout of the Day|Comments Off on 12052018

12052018

Wellness Revolution CrossFit - BOOTCAMPNeed: mat W/U: jog, squats, hip hinges, vinyassa flow, pigeon Set 1: 3 RDS 20 squats 10 push ups 5 star jumps Set 2: 3 RDS 20 plie squats 10 plank rotations 5 1/2 burpees Set 3: 3 RDS 20 lunges (each leg) 10 tricep push ups 5 burpees Set 4: [...]

By | December 4th, 2018|Workout of the Day|Comments Off on 12052018

12042018

Wellness Revolution CrossFit - CrossFitView Public WhiteboardStrengthBack Squat (4 x 12 @ 70%)WODMetcon (Time)5 Rounds for time 40 Double-unders 10 Hang Power Clean (115/75) 5 Hang Squat Snatch (115/75)15 min time cap - add one second for each rep uncompletedBONUS WORKDB Bench Press (5 x 8 heavier than last week)GHD Hip & Back Extension (3 [...]

By | December 3rd, 2018|Workout of the Day|Comments Off on 12042018

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 | December 3rd, 2018|Workout of the Day|Comments Off on Session 4

12032018

Wellness Revolution CrossFit - CrossFitView Public WhiteboardStrengthPRESS (4 x 12 @ 70%)WODMetcon (AMRAP - Reps)3 Round EMOM Bike for Cals Toes To bar Double KB Overhead Walking Lunge (53/35) Rest 30 seconds between stations* Every 5 feet is a rep for lungesBONUS WORKPull-ups (5 x 8 (heavier than last week))Farmer's Carry (3 x 1 min [...]

By | December 2nd, 2018|Workout of the Day|Comments Off on 12032018

Wellness Revolution CrossFit - StrengthPRESS (4 x 12 @ 70%)WODMetcon (AMRAP - Reps)3 Round EMOM Bike for Cals Toes To bar Double KB Overhead Walking Lunge (53/35) Rest 30 seconds between stations* Every 5 feet is a rep for lungesBONUS WORKPull-ups (5 x 8 (heavier than last week))Farmer's Carry (3 x 1 min Heavier)If at [...]

By | December 2nd, 2018|Workout of the Day|Comments Off on

Wellness Revolution CrossFit - StrengthPRESS (4 x 12 @ 70%)WODMetcon (AMRAP - Reps)3 Round EMOM Bike for Cals Toes To bar Double KB Overhead Walking Lunge (53/35) Rest 30 seconds between stations* Every 5 feet is a rep for lungesBONUS WORKPull-ups (5 x 8 (heavier than last week))Farmer's Carry (3 x 1 min Heavier)If at [...]

By | December 2nd, 2018|Workout of the Day|Comments Off on