Saturday 042917


CrossFit Brunswick – CrossFit

We are CLOSED TODAY! We are heading to CF SSI for some partner WODs and fun in the sun! Workouts start at 9:30am and will last approximately 1.5-2 hours!

Friday 042817


CrossFit Brunswick – CrossFit

Tomorrow we will be CLOSED because we are going to CF SSI to do some partner WODs starting at 9:30am! Come out, workout, have fun, and build the community! Beach party to follow :)

Warm-up

In 10-15

200m Run

10 Shoulder Press

10 Bent Over Row

10 AMSU

200m Run

10 Push Press

10 Bent Over Row

10 K2E

200m Run

10 Push Jerk

10 Bent Over Row

10 T2B

Mobility:

Shoulders, shoulders, shoulders

WOD Prep

In 15-20min

5 Sets of:

5 Push Jerks (from the floor)

5 Pull-ups

Rest as needed

-Push Jerks: build across 5 sets to an unbroken heavy set of 5.

-Pull-ups: 5 resp IMMEDIATELY after you finish each set of push jerks.

Push Jerk (5 x 5)

Build across all 5 sets to a heavy set of 5

Metcon

Metcon (Time)

For Time, 10min Cap:

21-15-9

Shoulder-to-OH 95/65 (+135/95)

Pull-ups (+C2B)
This is a SPRINT.

Extra Credit

Strength/Core: 5 x ME HS Holds (butt off the wall)

Skill: 10min working on your HSPU/HS Walk Progressions

Mobility: Shoulders Shoulders Shoulders

Thursday 042717

CrossFit Brunswick – CrossFit

This Saturday we will be CLOSED because we are going to CF SSI to do some partner WODs starting at 9:30am! Come out, workout, have fun, and build the community! Beach party to follow :)

Warm-up

Another long one today! But we are certainly going to be ready for both the Big Nasty and Murph next month!

In 15-20min.

2 Rounds:

200m Run

10 Single Arm KBS (Left)

5 Single Arm KB Thrusters (Left)

10 Single-arm KBS (Right)

5 Single Arm KB Thrusters (Right)

Mobilize, Coach’s choice:

Calves and Ankles

Metcon

Metcon (Time)

For Time: 35min Cap

1 Mile Run

21 KBS 53/35 (+70/53)

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

800 Meter Run

15 KBS 53/35 (+70/53)

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

400 Meter Run

9 KBS 53/35 (+70/53)

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

Extra Credit

Strength: 3 x 10 Bench Press + Bent-over Row

Core/Skill: 3 x 10 Alt Turkish Get-ups

Conditioning: 5 x 100m Row Sprints, rest 60 seconds between sets.

Wednesday 042617

CrossFit Brunswick – CrossFit

This Saturday we will be CLOSED because we are going to CF SSI to do some partner WODs starting at 9:30am! Come out, workout, have fun, and build the community! Beach party to follow :)

Warm-up

In ~10min

500m Row/400m Run

5 Tall Power Cleans + 1 Paused Front Squat

5 High-Hang Power Cleans + 1 Paused Front Squat

5 Low-Hang Power Cleans + 1 Paused Front Squat

5 Mid-Shin Power Cleans + 1 Paused Front Squat

5 Tall Squat Cleans + 1 Paused Front Squat

5 High-Hang Squat Cleans + 1 Paused Front Squat

5 Low-Hang Squat Cleans + 1 Paused Front Squat

5 Mid-Shin Squat Cleans + 1 Paused Front Squat

Mobilize:

Hips & Ankles

Strength

All lifts will be performed within a 45min clock. Build to a HEAVY SINGLE on all lifts, focusing on proper technique and mechanics. Tip: Save your PR attempts for the Cleans!

Front Squat (Work to a heavy single)

-From the racks

Hang Clean (Work to a heavy single)

Clean (Work to a heavy single)

Extra Credit

Conditioning: 2-3 800m Runs, 60sec rest between runs.

Strength/Mobility: 5 x 10 KB OHS (5R+5L)

Core: 5 x ME 90/90 Holds

Tuesday 042517


CrossFit Brunswick – CrossFit

This Saturday we will be CLOSED because we are going to CF SSI to do some partner WODs starting at 9:30am! Come out, workout, have fun, and build the community! Beach party to follow :)

Warm-up

30min for Warm-up and WOD Prep….

5 Reps Each with PVC, Training Bar, or Empty Barbell.

Row 5 Cal between movements.

Tall Muscle Snatch

High-Hang Muscle Snatch

Low-Hang Muscle Snatch

Mid-Mid Shin Muscle Snatch

Tall Power Snatch

High-Hang Power Snatch

Low-Hang Power Snatch

Mid-Mid Shin Power Snatch

Mobilize

Shoulders, Lats, and T-Spine

WOD Prep

4-5 Rounds

3 Touch-and-Go Power Snatch

3 Burpee Pull-ups

-On the Snatches, start light and build towards the heaviest weight you’ll use in today’s WOD.

-As soon as you drop the bar transistion to your 3 Burpee Pull-ups as quickly as possible.

-Rest as needed between rounds.

Metcon

Metcon (Calories)

Three, 4-min Rounds for Calories:

18 Power Snatch 75/55 (+95/65)

18 Burpee Pull-ups (+C2B)

Max Cal Row

Rest 4:00

15 Power Snatch 95/65 (+115/80)

15 Burpee Pull-ups (+C2B)

Max Cal Row

Rest 4:00

12 Power Snatch 115/80 (+135/95)

12 Burpee Pull-ups (+C2B)

Max Cal Row

Extra Credit

Conditioning: Assault Bike, 3 x .5 mile Sprint

Strength/Skill: Spend 10min working on your HSPU Progressions

Core: 50 GHD Sit-ups in as few sets as possible.