09/22/2015

Crossfit Restoration – CrossFit muscles are up today and so are these fricken gaaaaaiiinnnnnnz! Gymnastics Muscle-ups 15 minutes of muscle up technique. Bar or ring, strict, kipping, seated, multiples, etc. Metcon Metcon (No Measure) Every 2 Minutes in 20 minutes 3 Muscle Ups 5 Power Cleans (185/135 lbs) 7 Burpees

09/21/2015

Crossfit Restoration – CrossFit Mother Thruster Weightlifting Thruster (5-5-3-3-3-1-1-1-1) Metcon Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP 10x Single Arm Thrusters @ 1.5/1 20x Double Unders 10x Single Arm Thrusters 10x HSPU

09/19/2015

Crossfit Restoration – CrossFit Oh boy… Air Force (Time) 20 Thrusters @95/65 20 Sumo Deadlift High-pulls 20 Push Jerks 20 Overhead Squats 20 Front Squats Weightlifting Overhead Squat (Death by)

09/18/2015

Crossfit Restoration – CrossFit It’s a Girl Day!! Weightlifting Bent Over Row (8-8-8-8-8-8-8-8) Use an overhand grip to start and then supinate your grip for the next set. Alternate between the two grips for 8 total sets of 8. Metcon Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# […]

09/17/2015

Crossfit Restoration – CrossFit Breaking through the handstand barrier Gymnastics Hand Stand Work (10 minutes practice: handstand holds, HSPU) Metcon (4 Rounds for reps) 12 Minute EMOM 1st minute: 3 wall walks 2nd minute:5 handstand push ups 3rd minute: Max hand stand hold(60 second cap) Repeat sequence four times Metcon (Time) 3 rounds for time […]

09\16\2016

Crossfit Restoration – CrossFit hangin’ and bangin’ Weightlifting hang squat clean (2-2-2-2-2-2-2-2-2-2-2-2) hang squeen Metcon Metcon (AMRAP – Rounds and Reps) In 14 minutes get as far up the ladder of Squat Cleans @155\105 and Box Jumps @30\24. Start at 1 squat clean and 2 box jumps and increase by 1 squat clean and 2 […]

09/15/2015

Crossfit Restoration – CrossFit a lil pushing, and a lil pressing Weightlifting Shoulder Press (5-5-5-5-5) Push Press (5-5-5-5-5) Metcon Metcon (Time) 50x wall balls @ 20\14# 50x ab mat sit ups 50x push press with empty bar @ 45\35# 50x double unders

September 14th 2015

Crossfit Restoration – CrossFit Weightlifting Deadlift (5,5,3,3,1,1) Sumo Deadlift (5,5,3,3,1,1) Metcon Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP 15 jumping Jacks Sprint Washington Street 15 Push ups Sprint back on Washington streetThe sprint on this workout is key, try and keep an aggressive pace up the entire ten minutes. If it feels easy, […]

Saturday September 12th

Crossfit Restoration – CrossFit Weightlifting Back Squat (5,5,5,5,5,5,5,5,5,5 @75-80% ) Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP -10 UNBROKEN Double unders -10 box jumps 30/24 -10 tire flips

Friday September 11th

Crossfit Restoration – CrossFit Metcon Metcon (Time) 3 rounds for time -1 lap around the house -10 wall walks -1 lap -30 CTB pull-ups -l lap -50 bodyweight squats