09/23/2015

Crossfit Restoration – CrossFit putting the ahhh in squat Front Squat (3-3-3-3-3-3) Metcon Metcon (Time) 50x air squats -run 1 lap 40x pistol squats (20 each leg) -run 1 lap 30x HBBS @135\95 -run 1 lap 20x Front Squats -run 1 lap 10x max height box jumps -run 1 lapRX+ is at 155/105

09/22/2015

Crossfit Restoration – CrossFit muscles are up today and so are these fricken gaaaaaiiinnnnnnz! Gymnastics Muscle-ups 15 minutes of muscle up technique. Bar or ring, strict, kipping, seated, multiples, etc. Metcon Metcon (No Measure) Every 2 Minutes in 20 minutes 3 Muscle Ups 5 Power Cleans (185/135 lbs) 7 Burpees

09/18/2015

Crossfit Restoration – CrossFit It’s a Girl Day!! Weightlifting Bent Over Row (8-8-8-8-8-8-8-8) Use an overhand grip to start and then supinate your grip for the next set. Alternate between the two grips for 8 total sets of 8. Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# […]

09/17/2015

Crossfit Restoration – CrossFit Breaking through the handstand barrier Gymnastics Hand Stand Work (10 minutes practice: handstand holds, HSPU) Metcon (4 Rounds for reps) 12 Minute EMOM 1st minute: 3 wall walks 2nd minute:5 handstand push ups 3rd minute: Max hand stand hold(60 second cap) Repeat sequence four times Metcon (Time) 3 rounds for time […]

09\16\2016

Crossfit Restoration – CrossFit hangin’ and bangin’ Weightlifting hang squat clean (2-2-2-2-2-2-2-2-2-2-2-2) hang squeen Metcon Metcon (AMRAP – Rounds and Reps) In 14 minutes get as far up the ladder of Squat Cleans @155\105 and Box Jumps @30\24. Start at 1 squat clean and 2 box jumps and increase by 1 squat clean and 2 […]