Workout of the Day

/Workout of the Day

WRECK YOURSELF

Wellness Revolution CrossFit - CrossFit9 a.m. WORKSHOP - Pull-Up's / Chest-to-bar 10 a.m. Teams of 3 WODView Public WhiteboardWarm-upMetconMetcon (Time)"Wreck Yourself" Teams of 3, For Time: 600 Meter Plate Run (45/25) 6 Rope Climbs 20 Squat Cleans (135/95) 600 Meter Plate Run (45/25) 9 Rope Climbs 35 Squat Cleans (135/95) 600 Meter Plate Run (45/25) [...]

By |2019-04-15T12:45:58-05:00April 19th, 2019|Workout of the Day|Comments Off on WRECK YOURSELF

FRIDAY FUN DAY

Wellness Revolution CrossFit - BOOTCAMPView Public WhiteboardWarm-upMetconMetcon (Time)How long will it take you to complete... 100 Jump Ropes 90 Lunges (45 each) 80 Jumping Jacks 70 Bicep curls (35 each 1 at a time) 60 tricep kick backs (30 each 1 at a time) 50 Mountain Climbers each leg 40 bent over rows 30 goblet [...]

By |2019-04-17T08:15:35-05:00April 18th, 2019|Workout of the Day|Comments Off on FRIDAY FUN DAY

VADER

Wellness Revolution CrossFit - CrossFitView Public WhiteboardWarm-upMetconMetcon (Time)FITNESS "Vader" 3 Rounds: 24/17 Calorie Row 21 Wallballs (20/14) 18 Alternating Dumbbell Snatches (50/35) 15 Lateral Burpees over Rower (18 MIN CAP) Scoring: TimeMetcon (Time)PERFORMANCE "Vader" 3 Rounds: 24/17 Calorie Row 21 Wallballs (30/20) 18 Alternating Dumbbell Snatches (70/55) 15 Lateral Burpees over Rower (18 MIN CAP) [...]

By |2019-04-13T12:30:24-05:00April 18th, 2019|Workout of the Day|Comments Off on VADER

ANNIE ON THE RUN

Wellness Revolution CrossFit - CrossFitView Public WhiteboardWarm-upMetconMetcon (Time)FITNESS "Annie's On the Run" For Time: 100 Double Unders, 50 Sit-ups, 200 Meter Run 80 Double Unders, 40 Sit-ups, 200 Meter Run 60 Double Unders, 30 Sit-ups, 200 Meter Run 40 Double Unders, 20 Sit-ups, 200 Meter Run 20 Double Unders, 10 Sit-ups, 200 Meter Run (30 [...]

By |2019-04-13T12:30:20-05:00April 17th, 2019|Workout of the Day|Comments Off on ANNIE ON THE RUN

DOORBELL

Wellness Revolution CrossFit - CrossFitView Public WhiteboardWarm-upMetconMetcon (AMRAP - Rounds and Reps)FITNESS "Doorbell" AMRAP 18: 21/15 Calorie Assault Bike 15 Strict Pull-ups 15 Dumbbell Deadlifts (50's/35's) 15 Dumbbell Front Squats (50's/35's) Scoring: Rounds + RepsGOAL = 3+ RoundsMetcon (AMRAP - Rounds and Reps)PERFORMANCE "Doorbell" AMRAP 18: 21/15 Calorie Assault Bike 15 Strict C2B Pull-ups 15 [...]

By |2019-04-13T12:00:14-05:00April 16th, 2019|Workout of the Day|Comments Off on DOORBELL

CARDIO & CORE

Wellness Revolution CrossFit - BOOTCAMPView Public WhiteboardWarm-upMetconMetcon (Calories)7 Rounds x 4 Mins Each: 21 Sit Up's 21 V-up's 21 crunches Row Remaining time Time remaining: ROW FOR CALORIES REST 1 MIN 2nd Round - 18 reps each 3rd Round - 15 reps each 4th Round - 12 reps each 5th Round - 9 reps each [...]

By |2019-04-17T06:30:44-05:00April 16th, 2019|Workout of the Day|Comments Off on CARDIO & CORE

GRACE

Wellness Revolution CrossFit - CrossFitView Public WhiteboardWarm-upWeightliftingPower Clean & JerkPower clean plus any style of jerkPUSH JERK Today 15 min to build to a heavy complexMetconGrace (Time)For Time: 30 Clean and Jerks, 135# / 95#(6 MIN CAP)Metcon (Time)PERFORMANCE "Heavy Grace" For Time: 30 Clean and Jerks, 155#/105# (6 MIN CAP)Metcon (Time)ESSENTIALS "Grace" For Time: 30 [...]

By |2019-04-13T11:49:04-05:00April 15th, 2019|Workout of the Day|Comments Off on GRACE

MARATHON MONDAY

Wellness Revolution CrossFit - CrossFitHAPPY BIRTHDAY Coach Nick KellyView Public WhiteboardWarm-upMetconMetcon (Time)FITNESS "Marathon Monday" 2 Rounds: 400 Meter Run, 26 Hand Release Push-ups 400 Meter Run, 26 Kettlebell Swings (53/35) 400 Meter Run, 26 AbMat Sit-ups 400 Meter Run, 26 Deadlifts (75/55) 400 Meter Run, 26 Air Squats 400 Meter Run, 26 Box Jumps (24/20) [...]

By |2019-04-15T06:00:10-05:00April 14th, 2019|Workout of the Day|Comments Off on MARATHON MONDAY

FIGHT GONE REALLY BAD

Wellness Revolution CrossFit - BOOTCAMPView Public WhiteboardWarm-upMetconMetcon (6 Rounds for reps)How many reps can you get each round? 6 ROUNDS 1 Minute at each of the following: Bench Step Up's Shoulder Press Air Squats Push up's REST REPEATYou will need the following: Bench Dumbbells MatCool Down

By |2019-04-13T16:15:13-05:00April 14th, 2019|Workout of the Day|Comments Off on FIGHT GONE REALLY BAD

TIP TOE

Wellness Revolution CrossFit - CrossFit9 a.m. WORKSHOP - Hand Stands 10 a.m. Partner WODView Public WhiteboardWarm-upMetconMetcon (Time)(Teams of 2) 42-36-30-24-18-12-6 200 Meter Run (Together) Toes to Bar Burpees (25 MIN CAP) Scoring: Time--One person working at a time --Both must finish run before starting Toes to Bar each round

By |2019-04-10T10:15:40-05:00April 12th, 2019|Workout of the Day|Comments Off on TIP TOE