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 […]
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 […]