Focus – Fri, Dec 9

Crossfit Restoration – Focus Morrison “Hero Wod” 50-40-30-20-10 Reps For Time Wall Ball Shots (20/14 lb) Box Jumps (24/20 in) Kettlebell Swings (1.5/1 pood) scale the wall balls to a weight that allows a deep squat scale the box jumps to plate jumps (stack 45lb by the box and start on those to jump on […]

Focus – Mon, Dec 5

Crossfit Restoration – Focus Vegan Burgers 10 min AMRAP: (movement prep) 15 BW single leg RDL 10 forward monkey squats 10 banded sorts press (behind the neck) build to a heavy set of 5 deadlifts w/ 2 sec pause below the knees (focus on glute/hamstring engagment, small jumps in weight) -superset- 10 double dumbbell thrusters […]

Focus – Sat, Nov 26

Crossfit Restoration – Focus (Adam) 21-15-9… (No Measure) 35 Minutes of Work 21 Tricep Dips 15 Push Ups 9 Sit Throughs 21 Squats 15 Jump Lunges 9 Box Jumps 21 Sit Ups 15 Russian Twists 9 Plank to Push Up High / Low Sled Sprint All Out

Focus – Mon, Nov 7

Crossfit Restoration – Focus 20min EMOM min1: 5 Back squat min2: 15 box jumps min3: 8/8 staggered stance RDL min4: 15 V-ups 10min AMRAP: 10 SB thrusters 10 SB good mornings 20 SB step ups

Focus – Sat, Nov 5

Crossfit Restoration – Focus (Adam) EMOM 30/30 X5 (No Measure) KB/SB OH Press        Round 1 Sprints Hollow Holds              Round 2 Bear Crawl KB/SB FR Squats       Round 3 Broad Jumps Forward Planks          Round 4 Burpees KB/SB Rows               […]

Focus – Fri, Nov 4

Crossfit Restoration – Focus 30 minutes AMRAP (No Measure) 30 BW step ups 30 KB cleans 30 KB push press 30 MB cleans 30 MB lat wall toss 5 min mobility (No Measure)

Focus – Fri, Oct 28

Crossfit Restoration – Focus Slippery 12 min AMRAP (Active mobility:) 10 Childs pose to front step 10 hip circles each direction 10 lateral gorilla squats ea 20 elephant steps 35 min AMRAP (core, core core) single Kb overhead walk Off set Kb walk (hold one at side the other on the rack position Front rack + […]

Focus – Wed, Oct 26

Crossfit Restoration – Focus Western Wednesday! 10 min AMRAP empty sled push down and back 10 elephant steps ea 5 Russian baby makers build to a heavy set of 3 back squats -superset each set-  5 double kettlebell strict press (heavy and ZERO knee bend) 2-4-6-8-10-12-14-16-14-12-10-8-6-4-2 Cal ski or row alter kb front rack step […]

Focus – Tue, Oct 25

Crossfit Restoration – Focus Mr. Aaron Rodgers 3 round; Warm up 15 banded pull throughs 20 walking lunges arms overhead 30 sec side plank ea build to a moderate heavy set of 5 reps on barbell strict press (80% of ME) once you reach that weight do 5×5 at that given weight 15 min AMRAP […]

Wednesday

Crossfit Restoration – Focus 30min AMRAP: Sled push H/L 20 Thrusters 20 American KB swings 20 cal ski 20 Hanging leg raises Mobility: 1min Frog 1min Pigeon (each) 30s/30s Thread the needle