Focus – Mon, Mar 25

Crossfit Restoration – Focus Prep- 3 Min. AMRAP: 10 BW air squats 10 foot to hip 10 90/90s 8 Min Strength Superset: 4×10 Barbell back squat 4×12 heavy KB Russian swing *complete at least 1 warmup set Back Squat 5 rounds: 30 min cap 10/10 KB single leg squat to box 18 dual KB death […]

Focus – Sat, Mar 2

Crossfit Restoration – Focus Happy Saturday 35 minutes: Complete all of A, then pick 1 from B 10 kb thrusters 10 kb forward lunges 10 kb death march 10 kb alt z-press 10 kb upright row Pick 1: 200m SB run D&B alleyway sprint 30s handstand hold 1 min plank Finisher: Tabata Bicycle crunches Sprinter […]

Focus – Wed, Feb 14

Crossfit Restoration – Focus Partner workout: 30 min cap Buy in: 75 cal ski *one works-other rests Must do following movements synchro 5 Rounds: 10 pull ups 15 push ups 20 goblet squats 1 min plank Buy out: 100 cal row for time *one works-other rests Finisher: x3 15 rev. Crunches 15 hollow rocks

Focus – Tue, Feb 6

Crossfit Restoration – Focus 45s on 15s off x4 1: R sm 360s 2: L sm 360s 3: Dual kb OH march 4: Renegade rows 5: Floor press Run to bluff and back Hang Power Clean (10 minute superset: 4×4 kb hang power cleans 4×10-20 scap pull ups 4×10-20 supinated band pull a-parts )

Focus – Mon, Jan 22

Crossfit Restoration – Focus 5 Rounds: 30 min cap 20 alt rev lunge off plate 10/10 SL RDL 20 russian swings 10/10 step up w/hop 20 weighted russian twists 40 yd sled push h/l Deadlift (10 minute superset: 4×8 Barbell deadlift 4×5 Explosive broad jumps ) *Rest 2:00-2:30 b/t sets Focus: High bar position. Controlled […]

Focus – Mon, Jan 15

Crossfit Restoration – Focus Monday Buy in: 1,000m row 4 Rounds: 20 bw step ups 20 bw forward lunges 20 bw cossack squats 20 bw skaters Cash out: 1,000m ski Deadlift (10 minute superset: 3×10 Barbell deadlift 3×5 Explosive broad jumps)

Focus – Fri, Jan 12

Crossfit Restoration – Focus 5 Rounds: 22 min cap 10 kb Z-press 10 inverted rows 10/10 plank push ups 10 dual snatch 10 T push ups 20 slider plank reaches 4 Rounds: 10 min cap 2/2 Turkish get up 15/15 kb side bends ^weight each round Finisher: 100 band pull a-parts

Focus – Sat, Jan 6

Crossfit Restoration – Focus 45s on 15 s off x4 1: Wall balls 2: Rope Rows 3: Active bar hang 4: Russian kb swings 5: single KB squat to press 6: Sprinter sit ups Max reps each minute: x5 Min 1: Duck walk Min 2: Dual kb oh carry Min 3: Push ups on kbs

Focus – Mon, Dec 18

Crossfit Restoration – Focus Christmas came early! 40 minutes to complete: 1 min plank 2 DB devils press 3 Barbell deadlifts 4 Burpee over bar 5 Leg raises holding bar 6 American kb swings 7 Pikes on Rower 8 Renegade rows 9 Dual kb FR squats 10 Calorie Row 11 Pikes on rower 12 min […]

Focus – Sat, Dec 9

Crossfit Restoration – Focus Saturday! 1 Round every 5 minutes X5 10 barbell thrusters 10 burpee over bar 10 barbell deadlift 10 leg raises holding barbell 10 min AMRAP: 5/5 windmills 5/5 turkish get ups 25 sit ups