Focus – Fri, Oct 13

Crossfit Restoration – Focus Deadlift (12 minutes: Barbell Deadlift 3×8 -Complete warm up sets -Warm up sets do NOT count as part of the 3 sets ) 45s on 15s off x4 Min 1: Russian kb swings Min 2: SM switch squats Min 3: SM OH lunge Min 4: Tempo goblet squats 3-2-1 Min 5: […]

Focus – Mon, Sep 25

Crossfit Restoration – Focus 8 min EMOM: kb flow Min 1: 2 push up on kb 4 renegade rows 6 alt gorilla rows 1 clean 8 alt push press Bent Over Row (12 min Superset: 6×8 RPE 8 Barbell bent over rows Dual kb bench press ) 15 min AMRAP: 10 cal ski 15 upright […]

Focus – Tue, Sep 19

Crossfit Restoration – Focus 30 min EMOM: Min 1: 8/8 landmine hack squat Min 2: 8/8 stationary kb rev. Lunge Min 3: 16 walking death march Min 4: 8/8 step up (keep top foot on) Min 5: MAX sit ups in min Suitcase Deadlift (10 min Superset: 5×10 EACH RPE 7 KB suitcase DL (1kb) […]

Focus – Wed, Sep 13

Crossfit Restoration – Focus Wednesday 16 min cap Right side, then left side 4 Rounds: R+L=1 round 10 SA russian swings 10 SA hang clean and press 10 SA FR squats 16 minutes: Increase 5 reps each round 5 MB skaters (lateral bounds) 5 MB cleans 5 MB slams 5 MB walking lunges 5 MB […]

Focus – Sat, Sep 9

Crossfit Restoration – Focus Happy Saturday 35 min cap: Buy in: 400m OH plate carry 4 Rounds: 40 sled pull 15 sm switch squats 15 pull ups 15/15 sm 360s 15/15 sm strict press 15 leg raises w/ sm Cash out: 400m OH plate carry Finisher: 8 min EMOM: 15 sprints (short ways) 8 burpees

Focus – Sat, Sep 2

Crossfit Restoration – Focus Saturday 25 min EMOM: Min 1: 10 barbell push press Min 2: 10 R OH walking lunge Min 3: 10 L OH walking lunge Min 4: 15 dual kb suitcase DL Min 5: 16 leg throughs Partner workout: 10 min cap Build to:100 burpees Partner A chip away at burpees Partner […]

Focus – Mon, Aug 28

Crossfit Restoration – Focus Monday 5 Rounds: 15 min cap 15 barbell bench press 20 tricep dips 15 Leg raises 4 Rounds: 20 min cap 10 chin ups 15 cal ski 20 HR push ups 10 barbell bicep curls 20yd plate push 20yd plate OH carry

Focus – Wed, Aug 23

Crossfit Restoration – Focus Wednesday: 12 min EMOM: Min 1: 16 Alt kb snatch Min 2: 16 Jumping lunge with kb switch Min 3: 45 sec sprinter sit ups 4 Rounds: 20 min cap 400m run 10 behind the neck push press-light to moderate barbell 12 pike push ups off bench or box 15 hollow […]

Focus – Mon, Aug 21

Crossfit Restoration – Focus barbell RDL (No Measure) *week 5/5, decreased 2 reps 10 min superset: 4×6 barbell RDLs

Focus – Sat, Aug 12

Crossfit Restoration – Focus Partner chipper: 35 minutes to complete: *Only 1 partner works 1,000m Row 60 burpee over rower 50 Chin ups 40 barbell deadlifts 30 barbell squats 20 Turkish get ups 1,000m Row