Monday 062617

CrossFit Brunswick – CrossFit

Box News: We will be open for regular hours this holiday weekend!

World Wide WOD Competition at CFB, 9/9/17!


Overhead Squats today ya’ll…..

Warm-up

15min Warm-up

“Sally Squats” Wall Squat Therapy w/PVC

Then,

15 Cal Row

1min T-Spine Extensions

15 Cal Row

1min Couch Stretch (L)

15 Cal Row

1min Couch Stretch (R)

Warm-up OHS

Strength

Overhead Squat (10 x 2)

-1 set every 2min for 20min

-use first 5 sets to build up to working weight

-perform last 5 sets @ ~70%

-if you need to do LESS weight to maintain proper form then do so.

-can be out of rack if desired.

Metcon

Metcon (AMRAP – Rounds and Reps)

15min AMRAP:

60 DUs (x3 Singles)

30 Calorie Row

15 OHS 115/80

Extra Credit

Mobility: Banded Ankles, at least 2min/side

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

Conditioning: 800m Weighted Walk

Sunday 062517


CrossFit Brunswick – CrossFit

Warm-up

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

Metcon

Metcon (Time)

For Time:

100 Cal Row

100 Box Jump Overs 24/20

100 Power Snatch 75/55

100 Toes-to-Bar

100 Power Snatch 75/55

100 Box Jump Overs 24/20

100 Cal Row

Rx: Team of 3

Rx+: Team of 2

-One athlete working at a time, swapping as desired.

Saturday 062417

CrossFit Brunswick – CrossFit



Warm-up

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

Metcon

Hamilton (Time)

3 Rounds for time of:

1000m Row

50 Push-ups

1000m Run

50 Pull-ups
In honor of U.S. Army Specialist Adam Hamilton, 22, of Kent, OH, died on May, 28, 2011
To learn more about Hamilton click here

Friday 062317

CrossFit Brunswick – CrossFit

Box News: We are going to be hosting a competition here at CFB in September! This is going to put on by The Garage Games so a lot of the information can be found here.
http://www.thegaragegames.com/events/world-wide-wod-global-aftermath-2017/


Anyone interested in a mid-year nutrition challenge? Let James know!

Warm-up

35min for Warm-up & WOD Prep

3 Sets

10 Single-leg KB Deadlift (5/side)

10 KBS

5 Wall Walks

60′ Inchworm

60′ Walking Hamstring Stretch

Warm-up Deadlift

WOD Prep

Every 3min for 18min (6rounds)

5 Deadlifts

3 Strict HSPU

Deadlift (6 x 5)

-build to an unbroken (touch and go) set of 5.

-May either practice your weight for today’s WOD or build to a 5RM

Metcon

Metcon (AMRAP – Rounds and Reps)

15min AMRAP:

15 Bar-Facing Burpees

10 Deadlifts 225/155

5 HSPU

Extra Credit

Mobility: Spend 10min on Lower Back & Hamstrings

Conditioning: 800m Walk/Jog, 200m Intervals

Strength/Skillwork: Spend 10min working on Pull-up/Muscle-up Progressions

Thursday 062217

CrossFit Brunswick – CrossFit

Box News: We are going to be hosting a competition here at CFB in September! This is going to put on by The Garage Games so a lot of the information can be found here.
http://www.thegaragegames.com/events/world-wide-wod-global-aftermath-2017/


Competition is coming back to the Box!

Warm-up

25min for Warm-up & Skillwork

9min Alt EMOM

1st min: 5 Hang Squat Clean w/empty bar + 10 AMSU

2nd min: 3 Pull-ups + 6 Band Pull Aparts

3rd min: Bottom Squat Hold

Skill Work

Squat Clean (1 rep EMOM for 10min)

-Start with a LIGHT barbell (think 75/55) and increase the weight by every 2 reps.

-Perform last 2 reps at your WOD Weight

Metcon

Metcon (Time)

For Time, 30min Cap:

Buy In- 800m Run

Then, 10 Rounds

5 Pull-ups (+C2B)

3 Toes-to-Bar

1 Squat Clean 185/125 (+225/155)

Cash Out- 50 Cal Row

Extra Credit

Skill: Work on pistols/progressions for 5-10min

Strength: 5 x ME HS Hold

Conditioning: 50 Burpees for time