Sunday 111917

CrossFit Brunswick – CrossFit

Box News: Happy WODsgving Competition at CF Grit is TODAY!

Next week’s Holiday Schedule:
Mon/Tue/Wed, regular hours. Thursday, CLOSED.
3rd Annual “Gobbler Gut Buster” Partner WOD, Black Friday, November 24th @ 9am ONLY.
Sat/Sun, regular hours.

Warm-up

15min for WOD Explanation & Athlete’s Choice Warm-up

Metcon

Metcon (3 Rounds for reps)

32min AMREP For Total Reps!

8min

50 Push Press 115/80

50 Push Press 155/105

ME Push Press 185/135

rest 4 minutes

8min

50 Front Squats 115/80

50 Front Squats 155/105

ME Front Squats 185/135

rest 4 minutes

8min

50 Hang Power Cleans 115/80

50 Hang Power Cleans 155/105

ME Hang Power Cleans 185/135

Saturday 111817

CrossFit Brunswick – CrossFit

Box News: Happy WODsgving Competition at CF Grit is TODAY!

Next week’s Holiday Schedule:
Mon/Tue/Wed, regular hours. Thursday, CLOSED.
3rd Annual “Gobbler Gut Buster” Partner WOD, Black Friday, November 24th @ 9am ONLY.
Sat/Sun, regular hours.


#herowodsaturday #honorthyheros #honorthefallen

Warm-up

10min for WOD Explanation & Athlete’s Choice Warm-up

Metcon

Coffland (Time)

Hang from a pull-up bar for 6 minutes

Each time you drop from the bar, perform:

800-m run

30 push-ups

Post time to comments
U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.

Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups.

Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.
To learn more about Coffland click here

Friday 111717

CrossFit Brunswick – CrossFit

Box News: Free Friday and CFB Social TODAY! Bring a friend to any regularly scheduled class for FREE and do an awesome partner WOD together!

Happy WODsgving Competition at CF Grit this Saturday, November 18th.

3rd Annual “Gobbler Gut Buster” Partner WOD, Black Friday, November 24th @ 9am


It’s Free Friday, you know what that means? Call your friends and get in a great workout!

Warm-up

10min for Warm-up, Mobility, and Instruction.

“Snatch Game”

3-5min

Then, Mobility:

Bow & Arrow, 1min/side

Wrist Mobility, 1-2min

Skill Work

We’ll take 15min today to work on Rope Climbs and/or any movements in today’s WOD!

Metcon

Metcon (Time)

For Time, 30min Cap:

600m Farmers Carry 15/10#Plate

100 Cal Row

600m Farmers Carry 15/10#Plate

100 WBS 20/14

600m Farmers Carry 15/10#Plate

10 Rope Climbs

Rx: Teamof 3 Rx+: Team of 2
-On the Farmers Carries, athletes will tag & swap every 200m.

-On the Row, WBS, and Rope Climbs, athletes may tag and swap as desired, one athlete working at a time.

Extra Credit

Strength/Accessory: Partner Weighted Tabata Planks

Skill/Conditioning: 800m walk/run, 200m intervals

Mobility” Lax Ball to lats & Forearms

Thursday 111617

CrossFit Brunswick – CrossFit

Box News: Free Friday and CFB Social TOMORROW!

Happy WODsgving Competition at CF Grit this Saturday, November 18th.

3rd Annual “Gobbler Gut Buster” Partner WOD, Black Friday, November 24th @ 9am


Throwback to Free Friday in August. James, Bobby, and Malachi just chillin. #tbt #freefridaystomorrow

Warm-up

15min for Warm-up, Mobility, & Instruction

6min Alt EMOM

40sec ‘slow’ Row + High Plank Hold

20sec Rest & Rotate

40sec ‘moderate’ Row + Bottom Squat Hold

20sec Rest & Rotate

40sec ‘fast’ Row + PVC Shoulders

20sec Rest & Rotate

Mobility, T-Spine Extensions w/ foam roller or MB, 2min

Then, 5 reps each w/barbell or PVC

Push Press (behind the neck)

Push Jerk (behind the neck)

Split Jerk (behind the neck)

Overhead Squat

Sots Press

Warm-up OHS

Strength

Overhead Squat (15min to find a 10RM)

-In 15min build to a heavy but unbroken set of 10reps. Wait until the final 2-3min to make your 10RM attempt

-Practice/warm-up Burpee Box Jump-Overs between sets

Metcon

Metcon (3 Rounds for reps)

Three, 4-min rounds for reps:

4min AMRAP:

21 Cal Row

15 Burpee Box Jump Overs 24/20 (+30/24)

ME OHS 75/55 (+95/65)

Rest 4:00

AMRAP 4:

21 Cal Row

15 Burpee Box Jump Overs 24/20 (+30/24)

ME OHS 95/65 (+115/80)

Rest 4:00

AMRAP 4:

21 Cal Row

15 Burpee Box Jump Overs 24/20 (+30/24)

ME OHS 115/80 (+135/95)

Extra Credit

Strength/Accessory: 5 x 8-10 DB BO Rows/arm

Skill/Conditioning: Tabata Assault Bike Sprints

Mobility: Dragon and/or Pigeon Stretch, 3min/side

Wednesday 111517

CrossFit Brunswick – CrossFit

Box News: Free Friday and CFB Social THIS FRIDAY!

Happy WODsgving Competition at CF Grit this Saturday, November 18th.

3rd Annual “Gobbler Gut Buster” Partner WOD, Black Friday, November 24th @ 9am


Hitting the legs HARD today!

Warm-up

15min for Warm-up, Mobility, & Instruction

“Sally Squats” with a twist ;)

Mobility: 4-position Banded legs, 2min/side

Pigeon Stretch, 1min/side

Warm-up Front Squats

Strength

Front Squat (10 x 3 )

-1 set of 3 reps every 2min for 20min.

-Use first 5 sets to warm-up to today’s working weight, 80-85%1RM.

-Perform last 5 sets at same weight.

-Practice/warm-up KBS & Pistols between sets

Metcon

Metcon (AMRAP – Rounds and Reps)

12min AMRAP:

10 Goblet Squats 53/35 (+70/53)

10 KBS 53/35 (+70/53)

10 Alt Pistols

Extra Credit

Strength/Accessory: 5 x ME Strict Hanging Knee Raises

Skill/Conditioning: 800m Weighted Walk

Mobility: 4-position banded legs, 4min/side