Reggie Hammond
Announcements The open starts this Friday! If you want to test your fitness, hold yourself accountable for the next 5 weeks or just want to have fun on a Friday night that doesn’t shorten your lifespan… SIGN UP Crossfit Restoration – CrossFit Weightlifting Deadlift (3,3,3,3,3) Work up to a heavy set of 3 reps of […]
Honey
Crossfit Restoration – CrossFit Weightlifting Front Squat (5×5@ 60% of 1 rep max) Every two minutes for 5 rounds complete 5 front squats at 60% of 1 rep max. These should feel heavy but not diffcult Metcon Metcon (AMRAP – Reps) Complete 5 max effort 3 minute rounds of the following -250meter row ( 200 […]
Day one
Crossfit Restoration – CrossFit Weightlifting Push Jerk (@ 75-80%) 10 seconds on, 20 seconds off 8 rounds Shoot for 2-4 good reps each set Handstand Push-ups (10 seconds on, 20 seconds off 8 rounds ) Same, shoot for 2-4 good reps, add a deficit if possible Bear Craw (20 seconds ON, 10 seconds off) Travel […]
Estocada
Crossfit Restoration, True.focus – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP. Partners alternate movements -12 power snatches 95/65 -31 wall balls -15 OH squats 5 minute rest Metcon (AMRAP – Rounds and Reps) 10 minute AMRAP. Partner alternate movements -12 power cleans 135/95 -31 double unders -15 front squats 5 minute […]
Jelly of the month club
Crossfit Restoration – CrossFit Weightlifting Power Snatch (8×3) Every ninety seconds for 8 rounds, complete three power snatches at 80%. A little heavier than last week would be nice Back Squat (warm up to 75%, and perform one set for max reps) You only have ONE set on this… better make it count… Metcon (Time) […]
RUSS!?
Crossfit Restoration – CrossFit Sets between the push-ups and pull ups should alternated. Gymnastics Push-ups (3×15) perform one rep every 5 seconds for 15 reps. Rest in between reps should be help at the top position with ABs and mid-line tight, arms lock-out RXPLUS hold the rest in the bottom position, bring hands in narrower […]
Uncle eddie
Crossfit Restoration – CrossFit Weightlifting Power Snatch (9×3@ 75%) Every 90 seconds for 9 rounds complete 3 power snatch, last rep take into a full squat snatch if possible Back Squat (3×3, 60%,70% and 80%) Last set is for max reps Metcon Metcon (Time) 21 push press 135/95, 7 muscle ups 15 push press, 5 […]
12 Days of XMAS
Crossfit Restoration – CrossFit Metcon 12 Days of Christmas (Time) aka: “12 Days of CrossFit,” like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.1 Sumo […]
Lets try this again….
Crossfit Restoration, True.focus – CrossFit Push Press (5,4,3,2,1) Build weight each set Shoulder Press (2×10@70%) Last set for max reps () Metcon (Time) 4 rounds row 500 15 overhead squats 115/75 the above wod is for those who are double under impaired If you have solid double unders 4 rounds: 100 double unders 15 Overhead […]
gone with the wind
Crossfit Restoration – CrossFit Gymnastics Pull-ups (1, 2, 3) In ten minutes complete as many rounds of the following complex as possible 1 strict pull-ups, 2 chest to bar pull ups, 3 Toes to bar) you do not need to drop from bar in between rounds Metcon Ghost (3 Rounds for reps) 6 rounds of: […]