CrossFit Brunswick – CrossFit

-Congrats to all our new 21-Day Challenge athletes that have survived their first week!!

-REMINDER: In an effort to get us closer to our Big Ass Fan, we will be putting the proceeds from ALL WATER SALES into the Big Ass Fan Fund this month!

#sweatangels #checkinforcharity #givewater

Warm-up

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

Metcon

Metcon (AMRAP – Rounds and Reps)

30min Partner Leapfrog:

30 WBS 20/14

20 KBS 53/30

10 Bench Press 135/95

*anytime the WBS, KBS, or Bench Press are broken, both partners must do a 200m Run.

CrossFit Brunswick – CrossFit

-Congrats to all our new 21-Day Challenge athletes that have survived their first week!!

-REMINDER: In an effort to get us closer to our Big Ass Fan, we will be putting the proceeds from ALL WATER SALES into the Big Ass Fan Fund this month!

#herowodsaturday #honorthyheroes #honorthefallen #RIP #BMTF

Warm-up

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

Metcon

Herat 3 (Time)

For Time:

66 Shoulder-to-OH 95/65

54 Bar-Over Burpees

47 Front Squats 135/95

7 Bar Muscle-ups

22 Clean & Jerks 185/125

2012m Row

CrossFit Brunswick – CrossFit

-TODAY is Free Friday! Bring a friend to any class today for free! CFB Social following our 6:15 class (and a showing of CrossFit’s The Redeemed& The Dominant!!)

-WELCOME to all our new athletes that are beginning their 21-Day Challenge!!

-REMINDER: In an effort to get us closer to our Big Ass Fan, we will be putting the proceeds from ALL WATER SALES into the Big Ass Fan Fund this month!

*FREE FRIDAY* is here! Bring a friend to any class for free today, and join us for a social to mingle after the 6:15 class. We guarantee a good time, bigger muscles, and free food! #freefriday #getlitwithcfb #meetandgreet #wegetsilly #crossfitbrunswick

Warm-up

12min for Warm-up, Mobility, & Instruction

Then, Warm-Up Back Squat to ~70%

Strength

Back Squat (3 x 5-3-1)

-20min Cap, resting ~2min per set.

-Focus on keeping your midline as tight as possible through every rep.

-Do not sacrifice form for heavier weight. Scale down if needed to maintain GREAT form.

-No accessory work today.

-BEGINNERS, do 10 x 5 focusing on proper technique and range of motion

Metcon

Cindy’s On a Boat (AMRAP – Rounds and Reps)

20min AMRAP:

5 Pull-ups

10 Push-ups

15 Air Squats

200m Row

-Score is rounds plus reps completed. Completing the 200m Row completes the round.
-Partner Variation!! Treat as a relay, tagging and swapping every FULL ROUND.

-Must do SOLO to put in an Rx Score.

Extra Credit

Strength/Accessory: 5 x ME L-Sit Hang

Skill/Conditioning: 10min bike/row/jog at a conversational pace

Mobility: Bar Smash/Foam Roll Quads

CrossFit Brunswick – CrossFit

-WELCOME to all our new athletes that are beginning their 21-Day Challenge tonight!!

-Tomorrow is Free Friday! Bring a friend to any class tomorrow for free! CFB Social following our 6:15 class (and a showing of CrossFit’s The Redeemed& The Dominant!!)

-REMINDER: In an effort to get us closer to our Big Ass Fan, we will be putting the proceeds from ALL WATER SALES into the Big Ass Fan Fund this month!

Strictly business! Focusing on strict movement before a kip is key to building strength that TRANSFERS to your kip!! #strictlybusiness #strong #strictgymnastics #keepworking #crossfitbrunswick

Warm-up

15min for Warm-up, Mobility, & Instruction

Warm-up High-Hang Cleans to ~50% 1RM Snatch.

Strength

Base ALL percentages off your 1RM SNATCH today.

High-Hang Snatch (5 x 1)

-1 rep EMOM for 5min (5sets)

-Start at 50% and build to ~65% 1RM Snatch

-Additional 1min rest after final rep.

Hang Snatch (4 x 1)

-1 rep every 90 sec for 6min (4 sets)

-Starts at ~65% and build to about 80% 1RM Snatch

-Additional 1min rest after final rep.

Snatch (3 x 1 )

-1 rep every 2 min for 6min (3 sets)

-Start at 80% and build to a heavy but perfect single

Metcon

Metcon (Weight)

10min AMRAP for Weight:

10 WBS, 20/14

1 Ground-to-OH*

*Athletes may choose their own weight for this WOD. Score will be Weight used times total G2OH completed.
-Athletes may adjust weight as desired during the metcon.

Extra Credit

Strength/Accessory: 4 x ME Plank Hold (rotate all 4 positions)

Skill/Conditioning: Tabata Assault Bike Sprints

Mobility: Pigeon Stretch, 5min/side

CrossFit Brunswick – CrossFit

-WELCOME to all our new athletes that are beginning their 21-Day Challenge tonight!!

-This week is Free Friday! Bring a friend to any class this Friday for free! CFB Social following our 6:15 class (and a showing of CrossFit’s The Redeemed& The Dominant!!)

-REMINDER: In an effort to get us closer to our Big Ass Fan, we will be putting the proceeds from ALL WATER SALES into the Big Ass Fan Fund this month!

Time to partner up! Happy hump day and get ready to hang with your bestie for the wod! #pusheachother #benicetho #whosyourfavpartner #humpday #crossfitbrunswick

Warm-up

10min for Warm-up, Mobility, & Instruction

Review Skill Work

Skill Work

Today we will spend ~10min Reviewing and Practicing Head & Hand Stand Progressions and about ~10min Reviewing and Practicing Jump Rope SkillsProgressions.

-Head & Hand Stands: Tripod Handstand against wall < Freestanding Headstand < Handstand against wall < Freestanding Handstand
-Jump Rope: Singles < running in place < Singles & Doubles < Doubles < Triples

Metcon

Metcon (AMRAP – Rounds and Reps)

20min Partner Relay:

30 Double-Unders

200m Row

10 Box Jump Overs, 24/20
-Partners will TAG & SWAP every full round.

-Score will be rounds plus reps completed, counting a completed run as 1 Rep

Extra Credit

Strength/Accessory: 5 x ME L-Sit Pull-ups

Skill/Conditioning: 10min EMOM with an empty barbell x 1 Snatch Deadlift + 1 Snatch Pull + 1 Hang Snatch + 1 OHS

Mobility: Lacrosse Ball to Shins/Ankles/Feet