Collin

Crossfit Restoration, True.focus – CrossFit Metcon Collin (Time) 6 Rounds for time: 400m Sandbag Carry 12 Push Press, 115# 12 Box Jumps, 24″ 12 Sumo-Deadlift High-Pull, 95#In honor of Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, was fatally shot on August 18, 2010To learn more about Collin click here

Jersday December 10th

Crossfit Restoration, True.focus – CrossFit Weightlifting Snatch (12×3) Every minute on the minute for 12 minutes complete -2 power Snatch, 1 Full Squat Snatch -Sets should be heavier than last week’s Snatch, or about 65% Back Squat (5,5,5+) sets should be at 55%, 65%, and 75% respectively… last set is performed for max reps Metcon […]

HUUUUUMP DAY

Crossfit Restoration, True.focus – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 13 min AMRAP -5 strict pullups (do on peg board) -10 Chest to bar pull ups -15 knees to elbows -5 HSPUs(strict) -10 Ring Dips(strict) -15 push ups(add weight)(RX Plus) 3 minute rest after 13th minute Metcon Metcon (AMRAP – Rounds and Reps) […]

Tuesday December 8th

Crossfit Restoration, True.focus – CrossFit Weightlifting Front Squat (1,1,2,2,3,3) Start by working up to about 90-95%% for the singles.. try an maintain a good chunk of weight on the twos and threes Metcon Metcon (Time) Complete 5 rounds for time of the following -3 thrusters 155/95 -6 front squats 155/95 -9 burpee -12 pull ups

A case of the mondays

Crossfit Restoration, True.focus – CrossFit Weightlifting Power Clean (12×3) Every minute on the minute complete 2 power cleans and 1 addition power clean WITH a push jerk.(3 total power cleans) Repeat for 12 minutes at approximately 65%… this should be heavier than last weeks Power clean EMOM Deadlift (4×10 @60%) Last set is for max […]

Partner Holleyman

Crossfit Restoration, True.focus – CrossFit Weightlifting Overhead Squat (5×2, 3 second pause in the bottom) Metcon “partner Holley man” 25 minute AMRAP Holleyman (Time) 30 Rounds for time of: 5 Wall-Ball Shots, 20# 3 Handstand Push-ups 1 Power Clean, 225#In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, was killed […]

Friday Finisher!

Crossfit Restoration, True.focus – CrossFit Metcon Metcon (AMRAP – Reps) “Better off Dead” Death by Ropees…. First minute: one burpee Second minute:one Calorie row Third minute : two burpees Fourth minute: two Calorie row… Continue on for as high as possibleGut check time Movements are not super complicated..no scaling up or down really… it is […]

Thursday December 3rd

Crossfit Restoration, True.focus – CrossFit Weightlifting Power Snatch (12×3 @ 60%, Every minute on the minute) Deadlift (5,5,5 +@ 55%,65% and 75% respectively) Last set is performed for max reps Metcon Metcon (Time) 3 rounds for time 21 KB swings 53/35 15 box jumps 24/20 9 Thrusters 95/65RX+ 70/53lbs, 30/24, 115/75

Arm and Hammer

Crossfit Restoration, True.focus – CrossFit Metcon Metcon (No Measure) Complete four rounds of the following -40 seconds max chest to bars/muscle ups, 20 second rest – 40 second max walk outs/shoot thrus on Pbars, 20 second rest -40 second max reps of sprint one pink to other end pink line and back pedal back, 20 […]

Strictly business

Crossfit Restoration, True.focus – CrossFit Weightlifting Shoulder Press (5,5,5+ @ 55%,65% and 75% accordingly) last set is performed for max reps Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP: – 6 deadlifts 225/135 -6 wall balls (max height, Perferably above the green line) -6 Burpees