Thursday 062118

CrossFit Brunswick – CrossFit

-Tank Tops are in! See a Coach before/after class to pick up your pre-orders!
-We are closing out another cycle with plenty of 5RM’s coming up this week!
-PSA: Remember to stay hydrated in this heat! We do have bottled water at the box for your convenience but a reminder that it is not free.


“Blood, sweat, and respect. First two you give, the last one you earn.” -Dwayne “The Rock” Johnson // #earnit #nothingcomesfree #HWPO #hardworkpaysoff #crossfitbrunswick

Warm-up

10min for Warm-up, Mobility, & Instruction

~5min Coach’s Choice Game!

~5min Coach’s Choice Shoulder Mobility

Review Strict Pull-ups & HSPU

Strength

You have two 5min rounds today (or 10min total) to find two Max Effort Unbroken Sets.

Strict Pull-ups (1 x Max Effort Unbroken)

-5min to warm-up and hit a MaxEffort Unbroken set of strict Pull-ups.

-May take multiple attempts inside your 5min cap.

-If needed, scale down with bands as needed to get a minimum of 5 reps.

Strict Handstand Push-ups (1 x Max Effort Unbroken)

-5min to warm-up and hit a MaxEffort Unbroken set of strict Pull-ups.

-May take multiple attempts inside your 5min cap.

-If needed, scale down with additional AbMats as needed to get a minimum of 5 reps.

-Other Max Effort modifications: HandStand Hold, HeadStand Hold, Seated DB/BB Shoulder Press.

Metcon

Partner Purgatory (AMRAP – Rounds and Reps)

Three 5min Rounds:

5 minutes ME Bar Facing Burpees

5 minutes Rest

5 minutes ME WBS (20/14#)

5 minutes rest

5 minutes ME Thrusters 95/65

-Each 5min Round has the same rep scheme:

1st partner does 1 rep

2nd partner does 2 reps

1st partner does 3 reps

2nd partner does 4 reps…

…and so on for each round.

-score is total rounds completed plus total remaining reps completed.

Extra Credit

Strength/Accessory: Weighted Tabata Planks

Skill/Conditioning: 10min EMOM, 10 Toes-to-Bar

Mobility: Lax Ball to Shoulders

Wednesday 062018

CrossFit Brunswick – CrossFit

-Tank Tops are in! See a Coach before/after class to pick up your pre-orders!
-We are closing out another cycle with plenty of 5RM’s coming up this week!
-PSA: Remember to stay hydrated in this heat! We do have bottled water at the box for your convenience but a reminder that it is not free.


Early bird gets the worm! 6am getting in a wod first thing AND getting to watch the sunrise. #earlybird #realearly #thatcommitmenttho #crossfitbrunswick

Warm-up

12min for Warm-up, Mobility, & Instruction

6min EMOM

40sec Slow Row + Bottom Squat Hold

20sec Rest & Rotate

40sec Moderate Row + Alternating Lunges

20sec Rest & Rotate

40sec Hard Row + AMSU

20sec Rest & Rotate

Then, Mobility

Rig Squats,~2min

Review & Warm-up Back Squats

Strength

Back Squat (Build to a 5RM)

-15min Cap

-Don’t make any 5RM attempts until the 10min mark.

Back Squat (3 x 5 @ 90% of Today’s 5RM)

-Additional 10min

Metcon

Metcon (4 Rounds for reps)

Four 2min Rounds for Reps:

200m Row

10 Toes-to-Bar

ME Double-Unders

-Rest 2min between Rounds
-Score is total reps completed per round (counting T2B plus jump rope)

Extra Credit

Strength/Accessory: 5 x 10GHR (add weight if able)

Skill/Conditioning: 10min EMOM, 10cal Assault Bike

Mobility: Foam Roll/Bar Smash Legs

Tuesday 061918

CrossFit Brunswick – CrossFit

-Tank Tops are in! See a Coach before/after class to pick up your pre-orders!
-We are closing out another cycle with plenty of 5RM’s coming up this week!
-PSA: Remember to stay hydrated in this heat! We do have bottled water at the box for your convenience but a reminder that it is not free.


Here’s to mid summer heat and y’all killing the wods even still! Keep training, keep hydrating, and stay healthy! #moreH2O #somanysweatangels #keeppushing #butdontpassout #crossfitbrunswick

Warm-up

10min for Warm-up, Mobility, & Instruction

3 Rounds

20sec WBS

10sec Rest

20sec Burpees

10sec Rest

Then, 5 reps each w/empty barbell

Tall Muscle Clean

High Hang Muscle Clean

Low Hang Muscle Clean

Shoulder Press

High Hang Power Clean

Low Hang Power Clean

Push Jerk

Review & Warm-up Low-Hang Clean & Jerks

Strength

Low-Hang Clean & Jerk (15min to build to a 1RM)

-Counting good reps only! Keep that good technique that we have been working on!

-We will take ~5min to Rest & Review Cleans from the floor before starting the next lift.

Clean and Jerk (10min to build to a 1RM)

Metcon

Metcon (AMRAP – Rounds and Reps)

12min AMRAP:

4 Front Squats 155/105 (+205/135)

3 Chest-to-Bar Pull-ups (+Bar Muscle-Ups)

200m Run

Extra Credit

Strength/Accessory: 5 x ME L-Sit Hang

Skill/Conditioning: 5 x Burgerner Snatch Warm-up w/training bar

Mobility: Couch Stretch, 3min/side

Monday 061818

CrossFit Brunswick – CrossFit

-Tank Tops are in! See a Coach before/after class to pick up your pre-orders!
-We are closing out another cycle with plenty of 5RM’s coming up this week!
-PSA: Remember to stay hydrated in this heat! We do have bottled water at the box for your convenience but a reminder that it is not free.


“In fitness, there are no short cuts. It involves discipline and hard work.” -Mahesh Babu #noexcuses #noshortcuts #maketodayyours #positivementality #crossfitbrunswick

Warm-up

10min for Warm-up, Mobility, & Instruction

For Quality

20 HR Push-ups

20 Band Pull-Aparts

20 Goblet Squats

20 Barbell Thrusters

Then, Mobilize as Needed:

Banded Shoulder/Tricep Stretch

Warm-up & Review Push Press

Strength

Push Press (Build to a 5RM)

-15min Cap

-May be from the racks

-You should not be going for any 5RM attempt before the 10min mark!

Push Press (3 x 5 @ 90% of Today’s 5RM)

-Additional 10min

Metcon

Metcon (Time)

For Time, 10min Cap:

30 Shoulder-to-OH 75/55

10 Bar-Over Burpees

30 Front Squat 75/55

10 Bar-Over Burpees

30 Thrusters 75/55

10 Bar-Over Burpees
-This one going to be FAST. Choose a weight that will allow you to do each movement in two sets or less.

Extra Credit

Strength/Accessory: 5 x 8-10 Barbell Bent Over Row

Skill/Conditioning: 2 x 800m Runs, 3min rest between

Mobility: Bow & Arrow, 3min/side

Sunday 061718

CrossFit Brunswick – CrossFit

-Tank Tops are in! See a Coach before/after class to pick up your pre-orders!


Happy Father’s Day! Make sure you send a huge thanks to those men in your life who helped you become who you are today. Also, shout out to all the “dad bods” today! #honoringgreatmen #fathersday #cfbdads #dadbodbycfb

Warm-up

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

Metcon

“The Dad Bod” (Time)

For Time:

800m Run w/KB 53/35

60 Cal Row

4 Rope Climbs

20 Burpees Over Rower

4 Rope Climbs

60 Cal Row

800m Run w/KB 53/35

Rx: Team of 2, 1 athlete working at a time, swapping as desired.

Rx+: Perform Solo
Happy Father’s Day!!