CrossFit – Tue, Sep 16

Crossfit Restoration – CrossFit General Warm-up 4 Rounds 200m Row 5 Burpees to Target 1 Single DB/KB Suitcase Carry Shuttle AMRAP 17 Minutes (AMRAP – Rounds and Reps) 6 Burpees to a 12″ target 1 Farmer’s Carry Shuttle 12 Burpees to a 12″ target 2 Farmer’s Carry Shuttles 18 Burpees to a 12″ target 3 […]

CrossFit – Tue, Sep 2

Crossfit Restoration – CrossFit General Warm-up Run 800m Then, 2 Steady Rounds: 12 Lunge + Twist Steps 15 Wallballs 5 Strict Pull Ups + :20 Dead Hang Squat Clean (“Squat Clean 3-3-2-2-1-1-1-1 Start around 70% of your 1RM and build in weight each set. Drop and reset – no touch and go. Aim for all […]

CrossFit – Wed, Aug 13

Crossfit Restoration – CrossFit General Warm-up Rotating Tabata for 4 rotations each :20 on / :10 off 1- Head stand Hold 2- Sit Ups 3- Row Squat Clean ( Squat Clean 1×1 @ 80% Then 3 @ 65-70% 3 @ 70-75% 2 @ 75-80% 2 @ 80-85% 1 @ 85-90% 1 @ AHAP Drop and […]

CrossFit – Mon, Jul 28

Crossfit Restoration – CrossFit General Warm-up 3 Rounds 200m Run 15 Ring Rows > 10 Burpees > 5 Burpee Pull Ups (R1>R2>R3) 10 Air Squats > Empty Bar Front Squats (R1/2 > R3) Power Snatch (“Power Snatch Singles 10-8-6-4-2 Start between 60 and 70% for your set of 10 with the goal of going heavier […]

CrossFit – Mon, Jul 14

Crossfit Restoration – CrossFit General Warm-up AMRAP 7 Minutes 200m Run or :45 Machine 8 Ring Rows 8 Plate Ground to Overhead 8 Rounds for time (Time) 200m Run 8 Pull Ups 4 Power Snatches 115/75lbs Deadlift (“Deadlift – Positional 7-6-5-4-3 1-3” Deficit Tempo Deadlift Bike 1,000m Between Sets to Flush) Aim for 3-4 second […]

CrossFit – Tue, May 27

Crossfit Restoration – CrossFit General Warm-up 2:00 Row 20 A-frame Toe Touches 20 Spiderman Lunges 2:00 Ski :30 Dead Hang 5 Inchworm Walk-outs 2:00 Bike *May use any order of machines For Calories (15 Rounds for calories) Every 2 Minutes for 30 Minutes, rotating machines: – Row – Ski – Bike Work for 1:20, rest […]

CrossFit – Thu, May 22

Crossfit Restoration – CrossFit General Warm-up 4:30 Machine Every 1:30 Perform 8 Kettlebell Swings & 8 Air Squats For weight (9 Rounds for weight) For weight* (see scoring note) Every 3:00 for 9 sets 1 Hang Squat Clean 1 Front Squat 1 Split Jerk Start around 65-70% of your 1RM Squat Clean and Jerk. Add […]

CrossFit – Sat, May 17

Crossfit Restoration – CrossFit General Warm-up :20 on/:10 off until 4 Rounds of each are complete (6:00) Shuttle Runs 25ft out 25ft back Kettlebell Swings Handstand Hold 30 RFT (Time) 30 rounds for time, alternating movements with a partner: Run 100m 6 HSPU 3 Power Cleans 175/120lbs EXTRA CREDIT (6 Rounds for reps) 6 Sets […]

CrossFit – Sat, Feb 8

Crossfit Restoration – CrossFit General Warm-up EMOM 8 minutes, rotating through each twice: Any machine or a 200m run Long Lunges (Walking Lunge with Knee driving out over foot and reaching overhead) Alternating DB Hang Snatches Burpees Work for :50, transition for :10 for 2 rounds. For time in teams of 3: (Time) 100 Calorie […]