Focus – Sat, Mar 11

Crossfit Restoration – Focus 35 Min of Bodyweight (No Measure) 21 Tricep Dips 15 Push Ups 9 Leg Throughs 21 Squats or Squat Jumps 15 Jump Lunges 9 Box Jumps 21 Sit Ups 15 Knees to Chest 9 Plank to Push Up Sled or Plate Sprint – All Out

Focus – Tue, Feb 28

Crossfit Restoration – Focus 30 min EMOM: Min 1: 10 Pull ups Min 2: 15 push ups Min 3: 20 Air squats Min 4: 17s Min 5: 45s plank on forearms 5 min AMRAP: 8 heavy American swings 8 burpee over KB 5 min mobility: 1 min pigeon R 1 min pigeon L 1 min […]

Focus – Fri, Feb 17

Crossfit Restoration – Focus 10 min EMOMS 10 min EMOM: Min 1: 8 barbell bench press Min 2: 15 lying pullovers from bench 10 min EMOM: Min 1: 15 SC chest flys from floor Min 2: 10 push ups off KB 10 min EMOM: Min 1: 15 plate front raises (think about squeezing plate) Min […]

Focus – Wed, Feb 8

Crossfit Restoration – Focus 35 min AMRAP 500m row 10 burpee box jump 10/10 SA row off box 10/10 lateral Kb step ups 10 Kb bench press in hollow hold Finisher: 5 min EMOM Min 1: Plate push down OH carry back

Focus – Tue, Jan 31

Crossfit Restoration – Focus Strict Press (5×6 ) 45s on 15s off X5 (25minutes) 1: SA kneeling press on right arm 2: SA kneeling press on left arm 3: Tempo barbell bent over rows (2 second hold, lower slow) 4: KB SA hang clean on right 5: KB SA hang clean on left 10 min […]

Focus – Mon, Jan 23

Crossfit Restoration – Focus Back Squat (4×7 increasing from last week (10min)) 5 Rounds: 30 min cap 20 Front rack lunges 20 SA thrusters 20 Hang cleans 20 Dual kb RDL 20 windshield wipers 17s Accessory: On own 100 reps of each core movement Butterfly sit ups Alt V-ups

Focus – Sat, Jan 21

Crossfit Restoration – Focus Adam: Push, Pull, and Drag Saturday (No Measure) 45 on 15 off (X5) Plate Push / OH Carry Hollow Hold SB Forward / Reverse Drag Plank Hold Sled Sprint and Pull Tire Strikes

Focus – Mon, Jan 16

Crossfit Restoration – Focus 12 minutes Back squat 4×8 *Increase from last week 4 Rounds: 10 pull ups 10/10 SA FR lunge 20 1 rep KB swings 4 Rounds: 20 DL to HP 15 HR push ups 15 Landmine squats Accessory: On own 10 min incline walk @11% above speed 3

Focus – Wed, Dec 28

Crossfit Restoration – Focus Western Wednesday! A-Gain 12 min AMRAP: 10 yard lateral high knees 15 single leg wall pulls 10 lateral monkey squats each direction 18 min Time cap: Sumo deadlifts double overhand build to a heavy set of 3 rep -super set- Rear foot elevated single leg split squats ISO holds30 sec ea […]

Focus – Fri, Dec 23

Crossfit Restoration – Focus 5 min mobility flow 10 frog pulses 10 cat camel 10 90/90 12min EMOM: min 1: 4 tempo back squats min 2: 12 weighted jumping lunges min 3: 15 banded good mornings *kb switches hands as you jump 12 min AMRAP: 10 heavy step ups 10/10 Bulgarian split squats 10 barbell […]