Crossfit Restoration – Focus 8 min AMRAP (No Measure) 20 Banded face pulls 40 yd SA OH KB carry 8/8 SA KB Bench Press 12 shoulder taps 20 min EMOM (No Measure) min 1: 16 KB Bench press min 2: 16 BB bent over row min 3: 8-10 HSPU/pike push-up min 4: 8/8 KB kneeling wood-chop min 5: 10-12 cal […]

Crossfit Restoration – Focus Partner Workout: 30 min (No Measure) 1 mile sandbag run 100 BB lunges 80 alt KB snatch 60 sandbag rows 40 chin ups 30 HR push ups 20 broad jumps 10 plate pushes (20yd/each) Mobility Finisher: (No Measure) 1 min/side dragon 1 min frog 30 sec/side banded shoulder OH 30 sec/side […]

FRIDAY Weightlifting Bench Press (5×5) These can be done starting with a moderate weight and climbing or warming up to a working weight across sets. We encourage members to warm up for a few sets and then start working sets to maximize strength 20 Minutes working time including warm up sets. Metcon Metcon (AMRAP – […]

Crossfit Restoration – Focus 35 min AMRAP: 20 Box step overs 20 KB cleans 20 sm 360 20 sm lunges 20 sm standing pull overs 20 sm sit ups 35 min AMRAP (No Measure) 20 Box step overs 20 KB cleans 20 sm 360 20 sm lunges 20 sm standing pull overs 20 sm sit […]

THURSDAY Weightlifting Metcon (Weight) EMOM X 5 Rounds (10 Min) 3 Position Pause Snatch Deadlift 1 Snatch High Pull 1 Power Snatch Weight on the bar should be similar to prior weeks, if athletes find themselves having to "press out" the weight it should be lowered. Metcon Metcon (AMRAP – Reps) 9 Min Ascending Ladder […]

Crossfit Restoration – Focus 12 min: 5×5 BB push press 3, 5min AMRAPS (90 sec rest b/w rounds) 12 Kb push press 8 sumo deadlift high pull 6 cal Ski Metcon (No Measure) 12 min: 5×5 BB push press 3, 5min AMRAPS (90 sec rest b/w rounds) 12 Kb push press 8 sumo deadlift high […]

WEDNESDAY Weightlifting Metcon (6 Rounds for reps) EMOM X 12 Even: Strict Pull Up 6-8 Reps (weighted if possible) Odd: 30 Second Hollow Hold Score is reps per round on pull ups Metcon Metcon (Time) For Time: 800m Run 30 American KB Swings (53/35)(35/20) 20 Pistol Squats 400m Run 30 American KB Swings (53/35)(35/20) 20 […]