09/09/2015

Crossfit Restoration – CrossFit totally gymnastical Gymnastics take 20 mins to work on any kipping movement or technique. Chest to bar, kipping pull-ups, muscle-ups (ring or bar), butterfly pull-ups, toe-2-bar, knee-2-elbow, etc. Metcon JT forward and reverse (Time) 9-15-21-21-15-9 push ups ring dips handstand push ups

labor day labor

Crossfit Restoration – CrossFit Get with your favorite partner and prepare to sin! Metcon 7 seven deadly sins tweaked (AMRAP – Rounds and Reps) with a partner complete as many rounds and reps as possible of the “Seven Deadly Sins” wod. 30 minute AMRAP of: 10 Chest-to-Bar Pull-Ups 20 Toes-to-Bars 30 Deadlifts (185/135 lbs) 100 […]

Saturday , September 5th

Crossfit Restoration – CrossFit Weightlifting Front squat, clean combo (3,3,3,3,3 ) 2 front squats, 1 squat cleanEvery 2 minutes complete one set of the following 2 front squats(100-110% of 1rm Clean), 1 squat clean (90-95%) *use separate bars if need be Metcon Metcon (AMRAP – Reps) In 2 person teams Every minute on the minute […]

Christina

Crossfit Restoration – CrossFit Metcon “Christina” (AMRAP – Rounds and Reps) 20 Min Amrap 9 reps of each -pull ups -squat cleans 95/65 -KB swings 1.5/1 -Toes to bar -Push press 95/65 -Burpees RX plus may scale to 115/75 (reps should still be fairly quick)

september 3rd

Crossfit Restoration – CrossFit Weightlifting Thruster (2,2,2,2,1) Good Mornings (5,5,5) Metcon Metcon (AMRAP – Reps) Perform tabata thrusters 95/65(20 on/10 off, 8 times). After the 8th round is perform, take a 2 minute rest. Then perform a 2 minute max calorie row. Total score= total number of thrusters+total calories

September 2nd

Crossfit Restoration – CrossFit Weightlifting Overhead Squat (10,5,10,3,10,1) stay consistent on the ten’s, increase weight on the 5,3,1 if possible Metcon Metcon (Time) 50 double unders, 21 power cleans 135/95 50 double unders 15 power clean and jerks 50 double unders 9 Bear complexes 50 double unders