Focus – Thu, Dec 7

Crossfit Restoration – Focus 5 Rounds: 30 min cap 400m Row 20 yd weighted lunge walking down 15 wall balls 15 KB swings 15 single kb deadlift 20 yd weighted walking lunge back Accessory: x5 10 hollow rocks 10 v-ups

Focus – Sat, Nov 18

Crossfit Restoration – Focus Partner workout:  40 minutes to complete Buy in: 0.5 mile run on own 4 rounds with partner: 80 yd sled push switching every 20 yds 15 Syncro American swings 15 Syncro weighted knees to chest 15 total Syncro plank push ups 15 total Burpee over partner 30s Syncro SA plank (each […]

Focus – Mon, Nov 13

Crossfit Restoration – Focus Monday: 40 min cap 4 Rounds: 400m Run 25 Russian kb swings 25 KB thrusters 25 Weighted Alt. curtsy lunges 25 Weighted squat jumps 25 sit ups

Focus – Mon, Nov 6

Crossfit Restoration – Focus Bench Press (Monday: 10 minutes: Bench press 4×5 -Increase from last week -Complete warm up sets) 4 Rounds: 15 min cap 10 hurricane push ups 15 kb tricep ext. 40 yd active band walk 15/15 banded core rotations 12 min AMRAP: 1 min dual kb FR march 20 plate G2OH 20 […]

Focus – Sat, Nov 4

Crossfit Restoration – Focus 5 Rounds: 35 min cap 200m MB run 200m sprint w/o MB 1 min plank w/ toe on MB 15 pike push up on MB 15 MB bear hug squats 15 MB slams 15 MB leg raises

Focus – Mon, Oct 30

Crossfit Restoration – Focus Bench Press (10 minutes: Bench press 5×5 -Increase from last week -Complete warm up sets ) 40s on 20s off x4 1: 2 push plus to 2 rows-SA 2: Beast press to leg through 3: Alt turkish get ups 4: Single KB upright row 5: Plate press outs Finisher: x3 10 […]

Focus – Fri, Oct 27

Crossfit Restoration – Focus Deadlift (10 minutes: Barbell Deadlift 4×6 -Increase from last week -Complete warm up sets ) 4 Rounds: 20 min cap 10 Burpee broad jumps 10 box jumps for height 10/10 bulgarian split squats 20 weighted hip thrusts Finisher: Comp. workout

Focus – Wed, Oct 25

Crossfit Restoration – Focus Wednesday! 1 round every 5 minutes X3 8/8 pistols or SL squat to box 10 kb clean and press 10 Renegade rows 200m sprint 1 round every 5 minutes X3 40 yd empty/light sled sprint 15 wall balls 15/15 side toss in split squat iso hold Plank until 4 minute mark […]

Focus – Mon, Oct 23

Crossfit Restoration – Focus Bench Press (10 minutes: Bench press 4×6 -Increase from last week -Complete warm up sets ) 5 Rounds: 30 min cap 20 yd bear crawl forward 20 yd bear crawl reverse 15 cal ski 15 push ups 15 pull ups 15 tricep dips 15 ea. KB halos

Focus – Mon, Oct 16

Crossfit Restoration – Focus Bench Press (10 minutes: Bench press 4×8 -Stay same weight or increase slightly -Complete warm up sets ) Monday 5 Rounds: 12 min cap 10 barbell bent over rows 15 kb Floor press 10 ab roll outs 4 Rounds: 12 min cap 16 Alt kb snatch 16 Alt kb push press […]