Augustus, save some room for later

Crossfit Restoration, True.focus – CrossFit Weightlifting Back Squat (1,20,1,15,1,) -Spend 10 minutes working up to a heavy single, then do 20 reps at 60% of this number -5 Minutes going back up to a heavy single, then 15 reps at 65% of this number -5 more minutes going back up to a heavy single, then […]

calories in, calories out

Crossfit Restoration, True.focus – CrossFit Metcon Metcon (Time) With a partner, and one partner working for one minute at a time For time complete the following 1000 meter row 50 thrusters 95/65 40 Hang cleans 115/75 30 push jerks 135/95 20 Front squats 185/115 10 Deadlifts 225/135 10 walkouts with a push up(wall walks) 20 […]

Crunchy

Crossfit Restoration, True.focus – CrossFit Gymnastics turkish get-up (5×3 each arm ) Spend 15-20 minutes total -in between each set, perform one max unbroken set of strict pull ups, ring rows, or an “attempt” at the peg board Metcon Metcon (AMRAP – Reps) Spend 10 minutes MAX -work on accomplishing as high as possible an […]

On a tuesday…

Crossfit Restoration, True.focus – CrossFit Weightlifting Power Clean (10×1, Every thirty seconds for 5 minutes) Be consistent on the weight, shout for 80-85% ish Push Jerk (10×1, Every thirty seconds for 5 minutes) do not Split Power clean, power jerk(push) (1,1,1,1,1) spend exactly 5 minutes working up to a heavy single (3-5 attempts) Metcon Metcon […]

11\23\2015

Crossfit Restoration, True.focus – CrossFit Metcon Metcon (Time) 21-15-9 chest to bar pull ups front squats @155\115 21-15-9 ctb OHS 21-15-9 pull ups wall balls @20\14

“This is get’n heavy doc”

Crossfit Restoration, True.focus – CrossFit Weightlifting Clean wave Squat Clean (3,2,1,3,2,1,3,2,1,1,1) Perform one set every 90 seconds 3 rep sets should be consistently at 70% 2 rep sets should be consistently at 80% 1 rep sets should increase each wave first 1 rep, 85-90% second 1 rep 90-95% three final singles 95%+ Metcon Metcon (Time) […]

House of Cards

Crossfit Restoration, True.focus – CrossFit Bring your friends DAMMIT 🙂 Metcon House of Cards (Time) Number represents the number of repetitions, A’s =11, face cards = 10s Suit represents the movement Hearts =AB mat sit ups/(GHDs) Diamonds =Goblet squats 53/35 (70/53) Spades=Kettlebell swings Clubs=Burpees (burpee pull up)-Cards are flipped over one at a time -Entire […]

plate tectonics

Crossfit Restoration, True.focus – CrossFit on account of the earthquakes Weightlifting earthquake series (5-5-5-5-5) use bands to attach dangling weight from the barbell Push Press (3-3-3-3-3) Metcon Metcon (Time) 5 rounds for time: 10x Broad jumps max distance per bound 10x toe 2 bar 10x ring dips

Hoof hearted, ice melted

Crossfit Restoration, True.Focus – CrossFit Metcon Metcon (No Measure) 16 Minute EMOM -ODD: As many double unders\singles -EVEN: As many CLEAN push ups Metcon Metcon (Time) 25 minute cap: 5x pull ups 5x handstand push ups 5x sit ups 30x double unders (90 singles) 10x pull ups 10x handstand push ups 10x sit ups 30x […]