Monday 012317

CrossFit Brunswick – CrossFit

After a tough week of benchmark testing, we are going to dial the intensity/volume back a little bit this week. But I want to congratulate EVERYONE as there were 190 PR’s listed in Wodify last week! You guys ROCK!

Warm-up

Slow 10min AMRAP

500m Row

15 Wall Squat Therapy

10 Toes-to-Bar

5 Hang Snatches

Then, spend ~5min on

T-Spine and/or Shoulder Mobility

Strength

15minutes

Snatch (6 x 2 @ 60-70%1RM)

1st set @ 60%

2nd @ 65%

3rd-6th @70%

-Drop and reset each rep

Metcon

Metcon (AMRAP – Rounds and Reps)

15min AMRAP:

30 WBS 20/14

20 Hang Power Snatches 45/35 (+75/55)

10 Pull-ups (+Ring MU)

Extra Credit

Choose One:

Strength: 5 x ME Strict Pull-ups

Core: 2 x ME AMSU

Mobility: Spend ~5min per Shoulder, Athlete’s Choice

Sunday 012217

CrossFit Brunswick – CrossFit

Warm-up

Slow 10min AMRAP:

5 Pull-ups

10 Push-ups

15 Air Squats

200m Run

Metcon

The Seven (Time)

7 Rounds of:

7 Handstand Push-ups

7 Thrusters, 135#

7 Knees-To-Elbows

7 Deadlifts, 245#

7 Burpees

7 Kettlebell Swings, 70#

7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here

Saturday 012117

CrossFit Brunswick – CrossFit

Today is the start of the Whole Life Challenge! Today will run a little differently than a normal Saturday. We will be doing testing and measurements for gym members and non-members alike.

Warm-up

Slow 400m Run

Then

60′ High Knees

60′ Butt Kickers

60′ Walking Hamstring Stretch

60′ Inchworm

Spend some extra time on calves or ankles if you need to.

Metcon

Officially, the 1-mile Run will be our only benchmark for the WLC and our only Metcoc for today. If you want to do MORE (and you aren’t too beat up from this week and you can’t come for a Hero WOD tomorrow), you can test yourself with a 5k Run or Row.

1-Mile Run (Time)

Max Effort 1-Mile Run

Extra Credit

Mobilize.

And get all your WLC measurements!

Friday 012017

CrossFit Brunswick – CrossFit

Today is FREE Friday!! Bring a friend to any class for FREE!! The CFB Social will begin following the last class of the evening, around 7:15. Everyone that is coming to the social in encouraged to bring something that they will have to GIVE UP for the Whole Life Challenge which starts TOMORROW!

Warm-up

5min Partner (or group)

MB Hot-Potato!

Then,

3×10

HR Push-ups

Band Pull Aparts

~30sec floor/pec stretch per side per set.

Bench Press Explanation & Warm-up

Strength

Bench Press (20min to find a 1RM)

-work with a partner or a group so that you have SPOTTERS!!

Metcon

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Extra Credit

Mobilize!!

Ankles & Calves

Abs

Thursday 011917

CrossFit Brunswick – CrossFit

IT’S BENCHMARK WEEK!!! We are going to do major benchmark workouts all week leading up to the start of the Whole Life Challenge this Saturday!!

Tomorrow will be the CFB Free Friday & Social. Everyone that is coming to the social in encouraged to bring something that they will have to GIVE UP for the WLC!

Warm-up

“Roxanne” w/ Barbell Thrusters!!

Then, spend at least 5min mobilizing

Hips/Ankles/Shoulders

Strength

Thruster (10min to find a 1RM)

Metcon

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

Extra Credit

Choose One.

Strength: 4 x 200m Farmers Carry AHAP

Core: 2 sets of ME AMSU

Conditioning: 10min EMOM of 10 Burpees