If you’re using the bathroom in France what are you? European

Crossfit Restoration, True.Focus – CrossFit Weightlifting hang squat clean (4-4-4-4) hang squeen Metcon Metcon (Time) Complete for time: 3-6-9-12-15 – hang squat clean @135\95 – burpee box jump @24\20Rx+ will use 155\115 for hang squat clean and 30\24 for burpee box jump

Saturday November 14th

Crossfit Restoration, True.Focus – CrossFit Weightlifting Shoulder Press (5×3) Single leg SLDL (5×5 (each leg)) Single leg, straight leg, deadliftFocus on controlled decent, with weights touching the ground but not resting Metcon Metcon (Time) For time complete the following -5 muscle ups/10 chest to bars pull ups -5 wall walks/10 walk outs with a push […]

11/13/2015

Crossfit Restoration, True.Focus – CrossFit Metcon Metcon (AMRAP – Reps) 6 min row for calories 5 min burpee boxjump overs @24\20 4 min shuttle sprints (down and back=1 rep) 3 min 1 arm kb clean alternating sides @53\35 2 min double unders 1 min thrusters @135

Yo Rumsfield!!

Crossfit Restoration – CrossFit High-Hang Snatch (1-1-1-1-1) at the pockets dip, get a aggressive pull and get under the bar quickly, don’t sacrifice form for load High-Hang Clean (1-1-1-1-1) high hang squat clean, same concept as snatch , bar speed!! Metcon (Time) 100 total lunge steps holding kettlebells 1.5/1 every minute on the minute do […]

Duke Nukem

True.Focus – CrossFit Metcon Metcon (AMRAP – Reps) With a running clock complete the following for total reps. -6 Minute Row for calories -5 minutes Burpee Box jump overs 24/20 (scale to step up if needed) -4 Minutes Shuttle sprint(down and back = one rep) -3 minutes Single arm kettlebell clean(alternating sides) -2 minutes double […]

do you think these hands have been soaking in ivory!!

Crossfit Restoration – CrossFit Handstand Push-ups (10-10-10-10-10) 5 sets of 10 unbroken sets, adjust the ab matts so its a challenge but complete 10 each set, dip deep Strict Toes-To-Bar (5-5-5-5-5) 5 sets 5 reps slow and controlled, or do slow knees to arm pit for a scale Metcon (AMRAP – Reps) Tabata 20 second […]

need for speed

Crossfit Restoration – CrossFit Behind The Neck Jerk (2-2-2-2-2) increase weight each set work to a heavy 2 reps Push Press (5-5-5-5-5) dynamic effort , warm up with a few set and do all 5 working sets at 70-80% of 1rm Metcon (Time) 4 rounds : row 250 5 front squats 165/105 10 bar facing […]

grip and rip!!

Crossfit Restoration – CrossFit Deadlift (1-1-1-1-1-1-1-1-1-1) challenge yourself today, last week we tested our max on squat and this Monday is the deadlift the 2 most important compound movements in building strength that will transfer over to every move you will encounter Metcon Metcon (AMRAP – Reps) Death by deadliftsrx+ 275/205 rx 225/135 s1 205/115 […]

western Wednesday

Crossfit Restoration – CrossFit High-Hang Snatch (1-1-1-1-1) High hang squat snatch from the pockets, get underneath the bar quick, focus on technique overload, practicing the high hang will dramatically increase your ability to snatch . Also keep the torso vertical get out of the habit of shooting hips back High-Hang Clean (1-1-1-1-1) Metcon (AMRAP – […]

Saturday 11/07/2015

Crossfit Restoration – CrossFit Weightlifting Front Squat (10×1) Every minute on the minute perform one front squat (from the racks) @ or within 10 % of your 1 RM Squat clean Hang Clean (1,1,1,1,1) Once the EMOM is done, spend exactly 7 minutes working up to a heavy single hang squat clean … Not necessarily […]