CrossFit Brunswick – CrossFit

-Annual CFB Costume party NEXT FRIDAY!

Anyone up for some Fran with a side of burpees? #TGIF #justdoit #letitburn #crossfitbrunswick

Warm-up

20min for Warm-up, Mobility, & Instruction

Review & Warm-up Thrusters to ~50%1RM

Strength

Thruster (10 x 1)

-1rep EMOM for 10min (10sets)

-start ~50% 1RM and build to a heavy single.

Metcon

Fran & Faceplant (Time)

For Time, 18min Cap:

21-15-9

Thrusters 95/65 (+135/95)

Pull-ups (+C2B)

Bar-over Burpees

Extra Credit

Repeat Warm-up & Mobility from beginning of class.

CrossFit Brunswick – CrossFit

-Annual CFB Costume party NEXT FRIDAY!

Caption this! What do you think was being said?! #danielalwaysjokes #mikedoingwork #weightedpullups #crossfitbrunswick

Warm-up

15min for Warm-up, Mobility, & Instruction

Then, Review & Warm-up for today’s Metcon

Metcon

Metcon (AMRAP – Rounds and Reps)

16min Partner Leapfrog:

20 KBS 53/35

15 HR Push-ups

10 Toes-to-Bar
-Partners will TAG & SWAP every movement.

Accessory

-One 500m Row Sprint every 5min for 10min.

500m Row (Time)

Max Effort 500m Row
-Score your best 500m Sprint

Extra Credit

Mobility: Wrist & Forearms (again) and/or Couch Stretch

CrossFit Brunswick – CrossFit

-Annual CFB Costume party NEXT FRIDAY!

HUGE thanks and WCW shout out to Coach Kansas for making the Social/Shower possible! Also, thank you, members, for showing support and contributing as well! #wcw #beerwaschugged #frombabybottles #funfitfam #thankyou #cfb

Warm-up

15min for Warm-up, Mobility, & Instruction

Warm-up complex to ~50%1RM HANG CLEAN

Strength

Clean Complex (10 x 1)

1 x Clean

1 x Hang Clean
-1set of the complex every 2min for 20min.

-start ~50% 1RM Hang Clean and build towards a heavy set.

-Focus on a hang SQUAT clean today!

Metcon

Metcon (AMRAP – Rounds and Reps)

15min AMRAP:

15cal Row

5 Deadlifts

5 Hang Cleans

5 Front Squats

Rx: 115/80

Rx+: 155/105
-Score will be rounds plus reps completed.

Extra Credit

Strength/Accessory: 5 x ME DBall Hold

Skill/Conditioning: 3 x 1mile Assault Bike, 2:1 Rest :Work

Mobility: Wrist & Forearm Mobility

CrossFit Brunswick – CrossFit

-Annual CFB Costume party NEXT FRIDAY!

“Ninety-nine percent of the failures come from people who have the habit of making excuses.” -George Washington Carver #noexcuses #pregnancywod #crossfitbrunswick

Warm-up

15min for Warm-up, Mobility, & Instruction

Warm-up Shoulder Press to ~50%1RM

Strength

Overhead Complex (10 x 1)

Strict Press + Push Press + Push Jerk
-1 set of the complex every 90sec for 15min (10sets)

-From the RACKS.

-Today, focus on a heavy single Shoulder Press , a big hip/leg drive on the Push Press, and the footwork of the Push Jerk.

Metcon

Metcon (3 Rounds for reps)

Three 4min Rounds for Reps:

400m Run

50 Double-Unders

ME Shoulder-to-OH, 115/80

-2min REST between rounds
-Score will be Double-unders PLUS S2O completed each round.

Extra Credit

Strength/Accessory: 50+5- GHD Situps+GHD Hip Ext

Skill/Conditioning: 10min EMOM, 10 OHS w/Lightweight

Mobility: Banded Ankles, 3min/side

CrossFit Brunswick – CrossFit

-Annual CFB Costume party NEXT FRIDAY!

Our gym represented at the Festivus Games this weekend! Always a good competition, and we’re proud that this crew gave it all they had. #competeoften #havefunwithit #crossfitcompetitions #crossfitbrunswick

Warm-up

20min for Warm-up, Mobility, & Instruction

Then, Review & Warm-up Front Squats to ~75%

Strength

Front Squat (3-3-2-1-ME)

-1 set every 3min for 15min (5 sets)

3 @ 75%

3 @ 80%

2 @ 90%

1 @ 95%

ME @ 90%

-scale percentages back by ~5% if needed.

-Aim for 3+ Reps on your final set!

Metcon

Metcon (Time)

3 Rounds for Time, 10min Cap:

10 Pull-ups (+ C2B)

15 Box Jump-Overs, 24/20 (+30/24)

20 WBS, 20/14

Extra Credit

Strength/Accessory: 5 x ME Strict Hanging Knee/Leg Raises

Skill/Conditioning: 10mile Bike/Row/Jog at a conversational pace

Mobility: Foam Roll/Bar Smash Quads