10/06/2015

Crossfit Restoration – CrossFit thrusting the day away Weightlifting Shoulder Press (5-5-5-5) Weightlifting Push Press (3-3-3) Metcon Metcon (No Measure) 24 minute EMOM minute 1-6 Odd: 10 Thrusters @95\65 Even: max reps ring rows minute 7-12 Odd: 10 Thrusters Even: max reps STRICT pull-ups minute 13-18 Odd: 10 thrusters Even: max reps kipping pull-ups minute […]

10/05/2015

Crossfit Restoration – CrossFit DT Warm-up Tabata (No Measure) :20 max intensity, :10 rest for 8 intervalsJump rope; doubles or singles Warm-up Tabata (No Measure) :20 max intensity, :10 rest for 8 intervalsAir squats Metcon DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push […]

10/3/2015

Crossfit Restoration – CrossFit Weightlifting Good Mornings (5×5) *complete one lunge each leg after each rep *work up to a challenging set of 5 Metcon Bergeron Beep Test (Time) Every minute, on the minute, for as long as possible complete the following. 7 thrusters 75/55 7 pull ups 7 burpees *Minimum of 15 minutes is […]

10/02/2015

Crossfit Restoration – CrossFit Rope climb n stuff Warm-up rope climb technique (No Measure) rope climbing skillwork Metcon Metcon (AMRAP – Reps) 20 Minute AMRAP: 1x rope climb max unbroken Toe 2 Bar max unbroken Handstand Push Ups Score will be on lowest total sum of reps from Toe 2 bar and HSPU Gymnastics L-Sit […]

10/01/2015

Crossfit Restoration – CrossFit Squatting squatters who squat Warm-up Tabata (No Measure) :20 max intensity, :10 rest for 8 intervalsAir Squats Weightlifting Back Squat (5-5-5-3-3-3-1-1-1) Metcon Metcon (Time) 3 Rounds for Time 10 back squat @225/155 (FROM GROUND NO RACK) 400 m run

09/30/2015

Crossfit Restoration – CrossFit cleans Weightlifting Squat Clean (2-2-2-2) Weightlifting Power clean, power jerk(push) (1-1-1-1-1) Metcon Metcon (Time) 3 Cycles, For Time: 3 Rounds of “Cindy”* 10 Clean-and-Jerks (135/95 lbs) **One round of Cindy is 5 pull ups 10 push ups 15 air squats

09/29/2015

Crossfit Restoration – CrossFit “Open” it up around here Warm-up Jump Rope Technique (No Measure) Work on singles, doubles, triples, max unbroken doubles, etc. Warm-up Kipping mechanics (No Measure) Work on all things with a kip; pull- ups, muscle-ups (ring and bar), toe 2 bar, knee 2 elbow, hspu, ring dip, etc. Metcon CrossFit Games […]

09/28/2015

Crossfit Restoration – CrossFit Pick it up!! Weightlifting Deadlift (2-2-2-2-2-2-2-2) Metcon Metcon (Time) 6 Rounds For Time (20 minute cap) 5 Deadlift @225/135 10 Hand Release Push Ups 15 sit ups

Macho Man!

Crossfit Restoration – CrossFit Metcon Macho Man (Time) Every minute on the minute complete the following 3 power cleans 155/105, 3 front squats, 3 push jerks. If minute ten is achieved, add one rep to each movement every minute

09/25/2015

Crossfit Restoration – CrossFit Ivan The Terrible Metcon Ivan the Terrible (Time) For Time 90 Seconds Jump Rope 50 Lunges 50 Push-Ups 50 Sit Ups 90 Seconds Jump Rope 40 Lunges 40 Push-Ups 40 Sit-Ups 90 Seconds Jump Rope 30 Lunges 30 Push-Ups 30 Sit-Ups 90 Seconds Jump Rope 20 Lunges 20 Push-Ups 20 Sit-Ups […]