Focus – Tue, May 16

Crossfit Restoration – Focus 10 min superset: Barbell bench press 3×8 Strict pull ups 3×8 RPE 6 -Complete superset back to back with little rest -MUST rest at least 30 sec after each set -Little to no band on strict pull ups -This is a perfect time to slow down and work on your pull […]

Focus – Wed, May 10

Crossfit Restoration – Focus 40 minutes  *All of section A *Then 1 from section B Section A: 15 Wall balls 15/15 MB side toss 20 MB slams 30 plank with toes on MB Section B: 0.5 mile run 1,600m ski 3 40 yd plate pushes

Focus – Mon, May 1

Crossfit Restoration – Focus Sumo Deadlift (12 minutes Sumo Deadlift 3×6 at RPE 8 *Last week ) Single arm kb flow Single arm kb flow-10 min AMRAP *Preform 1 round on right and then 1 on left 5 kb swings 5 kb cossack squats 5 kb hang clean 5 kb oh press 6 Rounds: 18 […]

Focus – Mon, Apr 17

Crossfit Restoration – Focus Sumo Deadlift (12 minutes Sumo Deadlift 4×8 at RPE 7 ) 20 min EMOM: 1: 15 sumo DL HP 2: 20 heel elevated goblet squats 3: 14 forward leg throughs 4: 5 explosive broad jumps 4 rounds: 8 min cap 20 yd bear crawl 20 sec handstand hold 20 sec hollow […]

Focus – Fri, Apr 14

Crossfit Restoration – Focus 10 min supersets 1A 10 barbell bench press 1B 10 wide push ups 2A 15 tricep dips 2B 15 floor pullovers 3A 15 kb curls with towel 3B 40 yd gun walk with towel *keep elbows at a 90 degree angle while holding the kb from the towel 4A 10/10 plank […]

Focus – Mon, Apr 10

Crossfit Restoration – Focus RPE scale The ratings run from 1-10, one representing a lift that requires little to no effort and 10 being the absolute maximum a person can lift. 10 — At your max, you have no more reps. 9 — There’s another rep in the tank, but it’s a grind. 8 — […]

Focus – Mon, Apr 3

Crossfit Restoration – Focus *Last week to add weight to your sled 10 minute AMRAP: 20 yd Heavy sled push 10/10 SL RDL w/ 2 kbs 8 Rounds: 24 min cap 10 barbell back squats- moderate weight 10 death march- dual kb 5 box jumps-extra tall 20 alt v-ups 6 minutes: 6 knee drops 20 […]

Focus – Mon, Mar 27

Crossfit Restoration – Focus 10 minute AMRAP: 20 yd Heavy sled push 10/10 SL RDL w/ 2 kbs *add weight to sled 25 minutes: 4 rounds: 8/8 weighted step ups 15 box jumps 5 rounds: 8 back squats 10 skaters for distance (stick the landing) 10 skaters for speed 4 rounds: 1 min weighted wall […]

Focus – Sat, Mar 25

Crossfit Restoration – Focus Saturday: 20 min EMOM: Min 1: 8 barbell deadlift (moderate weight) Min 2: 15 kb push press Min 3: 15 kb upright row Min 4: 50s plank 20 min AMRAP: 10/10 kneeling wood chops 10/10 SA turkish sit ups 10/10 SL squats or pistols 20 jumping lunges

Focus – Sat, Mar 18

Crossfit Restoration – Focus 40 minutes to finish: 4 Rounds: 20 KB walking lunges 20 V-ups 40 yd Overhead carry 20 plank pull throughs -1 min rest after 4 rounds- 4 Rounds: 15 pull ups 15 pike push ups 15 russian swings 40 yd farmer carry -1 min rest after 4 rounds- 3 Rounds: 10 […]