Monday 032717

CrossFit Brunswick – CrossFit

Warm-up

In 15 minutes.

3 Rounds

8 Push-ups

8 Band Pull-aparts

8 Shoulder Press

8 Toes-to-Bar

Then, Mobilize

Pecs/Shoulders

Warm-up Bench Press

Strength

USE SPOTTERS!!

Bench Press (20min to find a 1RM)

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Extra Credit

Choose One.

Conditioning: 5-10 50m Sprints

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

Mobility: Foam Roll/Bar Smash Lats

Sunday 032617


CrossFit Brunswick – CrossFit

Warm-up

800m Run (as a group!)

Then, Mobility

“Super Squat” Hip series

Then, warm-up/set-up for today’s WOD.

Metcon

Partner WOD

Metcon (Time)

5 Rounds for Time:

400m Run

30 Pull-ups

20 Deadlifts 225/155

10 Bar Facing Burpees

-Partner will run 400m together, then each partner will do half of the required reps per movement (15+15 Pull-ups, etc)

Saturday 032517

CrossFit Brunswick – CrossFit

Warm-up

15min WOD Explanation, Set-up,

and Athlete’s Choice Warm-up

Metcon

Benchmarking Continues…… This is a ReTest from January 22nd.

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

Friday 032417

CrossFit Brunswick – CrossFit

Warm-up

10-15min Bike/Row/Run (Get your heart rate-up BEFORE you tackle this wod)

Then,

3-4 Rounds

4 Thrusters

20 Double-Unders

-Work up to your target weight for the WOD

-between sets, Mobilize… everything.

Metcon

17.5 is here. Last WOD of the Open folks!!

CrossFit Games Open 17.5 (Time)

10 rounds for time of:

9 thrusters 95# / 65#

35 double-unders

*40 minute time cap

CrossFit Games Open 17.5 Scaled (Time)

10 rounds for time of:

9 thrusters 65# / 45#

35 single-unders

*40 minute time cap

Thursday 032317


CrossFit Brunswick – CrossFit

Warm-up

Today we’ll warm up with Tic-Tac-Toe!

Then, Coach’s Choice Mobility:

Ankles, 2min/side

Shoulders, 2min/side

Hips, 2min/side

Skill Work

We can be almost certain of 2 movements tomorrow for 17.5

Double-Unders & Thrusters!

Metcon (No Measure)

10min EMOM:

Even Min: DU Practice

Odd Min: Thruster Practice
Choice a light weight on the thruster and perform 5-10 reps per round, increasing weight if desired.

Metcon

Partner WOD

Metcon (AMRAP – Rounds and Reps)

16min Relay:

200m Run w/MB 20/14

250m Row

30 AMSU w/ MB

-One partner will Run while the other Rows. When both the run and the Row are complete, partners will do 30 total AMSU with a MB (15 each). Then partners will switch positions on the Run/Row to begin the next round.

Extra Credit

10min walk/job/bike/row at a conversational pace.

Full body mobility.