Saturday 052618

CrossFit Brunswick – CrossFit

Box News:

-Our next 6-Week Nutrition Challenge will be starting TODAY at 10am (following the 9am HeroWOD) All participants need to be present for initial measurements and the Overview Lecture.

-Tomorrow we will be open from 12-1ish for Open Gym ONLY for anyone needing to get in that last minute Murph Prep!

-Memorial Day Murph will be Monday, May 28th. Doors Open at 9:30, First Wave at 10AM!


#herowodsaturday #honorthyheroes #honorthefallen #RIP

Warm-up

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

Metcon

Holleyman (Time)

30 Rounds for time of:

5 Wall-Ball Shots, 20#

3 Handstand Push-ups

1 Power Clean, 225#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, was killed on August 30, 2004
To learn more about Holleyman click here
-We will be retesting this HeroWOD in 6 weeks!

Friday 052518

CrossFit Brunswick – CrossFit

Box News:

-Our next 6-Week Nutrition Challenge will be starting TOMORROW at 10am! Today is the last day to sign-up! (There will still be a HeroWOD at 9am to benchmark but is not required)

-Sunday we will be open from 12-1ish for Open Gym ONLY for anyone needing to get in that last minute Murph Prep!

-Memorial Day Murph will be Monday, May 28th. Doors Open at 9:30, First Wave at 10AM!


“Good, better, best. Never let it rest. Til your good is better and your better is best.” -St. Jerome // It’s Friday! Murph is Monday! Free to anyone! Don’t forget! #memorialdayweekend #Murph #fridayfeelz #getready

Warm-up

15min for Warm-up, Mobility, & Instruction

Slow 4min AMRAP

10 Cal Row

10 AMSU

10 WBS

Then, Mobility

Banded Shoulder/Tricep Stretch, 1min/side

Then, w/empty barbell

5 Tall Muscle Clean + 1 Front Squat

5 High Hang Muscle Clean + 1 Front Squat

5 Low Hang Muscle Clean + 1 Front Squat

5 Push Press

5 High Hang Power Clean + 1 Front Squat

5 Low Hang Power Clean + 1 Front Squat

5 Push Jerk

Review & Warm-up Low-Hang Clean & Jerks

Strength

Low-Hang Clean & Jerk (15 x 1)

-1 Low-Hang C&J EMOM for 15min.

-First 5 reps @60% 1RM

-Second 5 reps @65% 1RM

-Last 5 Reps @70% 1RM

Metcon

CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups
-Scale Ring MU with Burpee Chest-to-Bar Pull-ups

Extra Credit

Strength/Accessory: 5 x ME DB Shoulder Press, 30sec Rest

Skill/Conditioning: 15min Assault Bike @conversational pace

Mobility: Bar Smash/Foam Roll Legs

Thursday 052418

CrossFit Brunswick – CrossFit

Box News:

-Summer Tank Tops are available for pre-order! Pre-orders are due by Thursday!!

-Our next 6-Week Nutrition Challenge will be starting on THIS Saturday May 26th! Going with a team challenge this time! Grab your teammates and sign-up at the front desk!

-Memorial Day Murph will be Monday, May 28th. Doors Open at 9:30, First Wave at 10AM!


Say what, now? We have to do HOW many reps? I think we all know the feels! #maxeffort #knowyourlimits #butpushthem #dontbeasandbagger #wewillfindyou

Warm-up

15min for Warm-up, Mobility, & Instruction

3min Jump Rope Practice

1min KBS

1min Single-arm KB Deadlift (Right)

1min Single-arm KB Deadlift (Right)

Then, Mobility

Athlete’s Choice Lower back, Glutes, & Hamstrings, 3min

Then, 5reps each w/empty barbell

Hang Power Clean

Back Squat

Good Morning

Straight legged Deadlift

Deadlift

Review & Warm-up Deadlift

Strength

Deadlift (10 x 5)

-1 set of 5 touch-and-go reps every 2min for 20min (10 sets)

-Use first 5 sets to work up to your working weight for today, ~70-75%1RM.

-Last 5 sets are all at the same weight.

-On your FINAL set, do as many reps as possible with good form (aim for 10+)

-Alt. between 3-5 Box Jumps and Jump Rope practice per set.

Metcon

Metcon (AMRAP – Rounds and Reps)

12min AMRAP:

30 Double-Unders

10 Alt Pistols

10 Box Jump-Overs 24/20

Extra Credit

Strength/Accessory: 5 x 10-12 GHD Sit-ups

Skill/Conditioning: 1mile Walk/sprint, 200m intervals

Mobility: Lower Back/Glutes/Hamstrings

Wednesday 052318

CrossFit Brunswick – CrossFit

Box News:

-Summer Tank Tops are available for pre-order! Pre-orders are due by Thursday!!

-Our next 6-Week Nutrition Challenge will be starting on THIS Saturday May 26th! Going with a team challenge this time! Grab your teammates and sign-up at the front desk!

-Memorial Day Murph will be Monday, May 28th. Doors Open at 9:30, First Wave at 10AM!


WHOA. You guys are KILLING the PRs this month. Continue your hard work! We see you! #230prs #yallstrong #thisprogrammingtho #gainz #cfb

Warm-up

10min for Warm-up, Mobility & Instruction

For Quality:

30 Air Squats

2min Rig Squats

20 Wall Squat Therapy w/PVC

2min T-Spine Ext

5 Behind-the-Neck Push Press w/PVC or empty Barbell

5 Behind-the-Neck Push Jerk w/PVC or empty Barbell

10 OHS w/PVC or empty Barbell

Warm-up & Review Overhead Squats

Strength

Overhead Squat (10 x 3)

-3 OHS every 2min for 20min (10rounds)

-from the Racks

-Build to a heavy triple

-After each OHS set, perform 1-2 DB Hang Clean & Jerk per arm

Metcon

Metcon (AMRAP – Rounds and Reps)

20min Partner Relay:

6 DB Hang Clean & Jerk (3 right arm then 3 left arm) 50/35

200m Run

Extra Credit

Strength/Accessory: 5 x ME Handstand Hold

Skill/Conditioning: 3mile Assault Bike for Time

Mobility: Banded Ankles, 3min/side

Tuesday 052218

CrossFit Brunswick – CrossFit

Box News:

-Summer Tank Tops are available for pre-order! Pre-orders are due by Thursday!!

-Our next 6-Week Nutrition Challenge will be starting on THIS Saturday May 26th! Going with a team challenge this time! Grab your teammates and sign-up at the front desk!

-Memorial Day Murph will be Monday, May 28th at 10AM!


Some days look a lot like this.. take some recovery time if you need it! If not, we’re here for your fitness needs! #dogsofcrossfit #mustbenice #recoverwell #crossfitbrunswick

Warm-up

20min for Warm-up, Mobility, & Instruction

6min EMOM

40sec Slow Row + HR Push-ups

20sec Rest & Rotate

40sec Moderate Row + Band Pull-Aparts

20sec Rest & Rotate

40sec Hard Row + AMSU

20sec Rest & Rotate

Then, 4min for Mobility:

Internal/External Banded Shoulders, 2min/side

Then, 5 reps each w/empty barbell

Hang Power Clean

Elbow Rotations

Behind-the-Neck Shoulder Press

Shoulder Press

Review & Warm-up Shoulder Press to ~50%1RM

Strength

Shoulder Press (5 X ME @ ~50%1RM)

-1 Max Effort set every 3min for 15min

-Score your WORST SET, aiming for 10+ reps per set.

-perform 1 set of ME UB Strict Pull-ups per round

Strict Pull-ups (5 x ME UB)

-Score your worst set

Metcon

Metcon (3 Rounds for reps)

Three 3min Rounds for Reps:

0:00-3:00

30cal Row

ME AMSU

3:00-6:00 REST

6:00-9:00

30 AMSU

ME HR Push-ups

9:00-12:00 REST

12:00-15:00

30 HR Push-ups

ME Cal Row

Extra Credit

Strength/Accessory: 5 x 8-10 Barbell Curls

Skill/Conditioning: 10min EMOM 10 Burpees

Mobility: Bar Smash/Foam Roll Lats