10/17/2015

Crossfit Restoration – CrossFit Warm-up Metcon (No Measure) run 1 mile loop with partner each taking turns carrying the medicine ball. Pass the medicine ball every block. Do this 2 times for a total of 2 miles Metcon Metcon (Time) with a partner, complete 10 rounds for time of 15 Kettlebell Swings (1.5/1 pood) 15 […]

10/16/2015

Crossfit Restoration – CrossFit Weightlifting Shoulder Press (5-5-5-5) Push Press (3-3-3-3) Push Jerk (1-1-1-1) Metcon Metcon (AMRAP – Rounds) 12 minute AMRAP: perform the following movements as close to unbroken as possible, 5x Srtict Press @95/65 10x Hang Clean 5x Push Press 10x Hang Clean 30x Double UndersRx + is 115/75

10/15/2015

Crossfit Restoration – CrossFit Weightlifting Front Squat (10-8-6-4-4-2-2) Metcon Metcon (Time) 5 rounds for time: 25 x pull-ups 50 x pistol squats (25x each leg) SPRINT 1 lap around the house

McGhee

Crossfit Restoration – CrossFit Weightlifting Deadlift (2-2-2) Metcon McGhee (AMRAP – Rounds and Reps) 30-Minute AMRAP of: 5 Deadlits, 275# 13 Push-ups 9 Box Jumps, 24″In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.To learn more about McGhee click here

10/13/2015

Crossfit Restoration – CrossFit please pardon our progress Warm-up Jump Rope Technique (No Measure) Work on singles, doubles, triples, max unbroken doubles, etc.accumulate as many points (singles or doubles) as possible in 12 minutes. Singles are one points, doubles are 2 points. 3 minute push-up challenge (No Measure) accumulate as many reps in 3 minutes […]

10/12/2015

Crossfit Restoration – CrossFit Hang Clean (5-5-5-5) Squat Clean (3-3-3-3) Metcon Metcon (AMRAP – Rounds and Reps) 18 minute AMRAP get as high up the ladder as possible: 2 Squat Clean Thruster @135/95 Run 1 block 4 squat clean thrusters Run 2 blocks 6 Squat clean thrusters Run 3 blocks… If you reach Bluff street […]

Menage a trois

Crossfit Restoration – CrossFit The first part of the workout will be performed solo. The second part will be performed as a team Weightlifting Clean, front squat, clean (1,1,1,1,1) Work up to a max weight of the following complex 1 squat clean, 3 front squats, 1 squat clean Metcon Elizabeth (Time) 21-15-9 Clean, 135# / […]

Curtis P-ing

Crossfit Restoration – CrossFit Curtis P-ing Metcon Metcon (Time) 100 Curtis P’s for Time @105/70# 40 minute capCurtis P= power clean+ lunge (right)+ lunge (left)+ push press s1 is 75 Curtis P @95/65 s2 is 50 Curtis P

10/08/2015

Crossfit Restoration – CrossFit Weightlifting Hang Squat Snatch (2-2-2-2) Power Snatch (2-2-2-2) Metcon Metcon (AMRAP – Rounds) 15 min AMRAP 15 kb swings @1.5/1 15 knee 2 elbows 15 air squats

CARDIO BRAD

Crossfit Restoration – CrossFit CARDIO BRAD Metcon Metcon (Time) 3 rounds for Time (40 minute cap) 1,000 M Row 100 double unders 1 mile run