Sunday 022518

CrossFit Brunswick – CrossFit

Box News: You have until 8pm Monday to Re-test and/or submit your 18.1 scores! Remember that YOU are responsible for entering your score for the Open!!


GREAT job on the first FNL, team! Limits were pushed, PR’s were made, and everyone threw down with the best they had! Some of the latter waves of athletes flexin’ like it’s there job. #FNL #intheopen #swoleandflexy #encourageoneanother

Warm-up

15min for WOD Explanation & Athletes Choice Warm-up

Metcon

Metcon (AMRAP – Rounds and Reps)

30min Team Relay:

200m Run

5 Front Squats 95/65*

*once each team member has completed a full round at the same weight, add 20/10# to the barbell.

95/65

115/75

135/95

155/105

175/115

195/125 and so on and so on.
-Teams of 2-4 as desired…but each teammate must complete their set before the team advances to the next round.

-score will be rounds plus reps completed

Saturday 022418

CrossFit Brunswick – CrossFit

Box News: You have until 8pm Monday to Re-test and/or submit your 18.1 scores! Remember that YOU are responsible for entering your score for the Open!!


#herowodsaturday #honorthyheroes #honorthefallen #RIP

Warm-up

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

Metcon

Loredo (Time)

6 Rounds for time of:

24 Squats

24 Push-ups

24 Walking Lunge Steps

400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010
To learn more about Loredo click here

Friday 022318

CrossFit Brunswick – CrossFit

The 2018 CrossFit Open Is Upon Us!

If you have never done the Open with us, we will post Friday’s Workout Thursday evening’s once it has been announced. There will be a suggested Warm-up & Strength as necessary to prep you for the WOD, but it will only be a suggestion. Our morning classes will run at normal class times. For our afternoon class times, we will instead have ‘heats’ or ‘waves’ for everyone to sign-up for and battle it out against members from the other Friday Night Lights teams!

*please note that anyone participating in the Open and/or FNL will be required to be judged by a coach or athlete, hence the ‘waves’ format. *


Athlete April smiling and throwing down. It’s FriYay and Dave Castro wants me to do WHAT?! #itsfinallyhere #FNL #intheopen #justkeepsmiling #itllbefuntheysaid

Warm-up

***Suggested Warm-up***

Slow 5min AMRAP

10 AMSU

10 Cal Row

Mobilize:

Shoulders & Lats, Wrists & Forearms

Then, spend 5min practicing the

Dumbbell Hang Clean & Jerk

-focus on finding a smooth rhythm & transition

-practice sets of 3 + 3

Then, 3 rounds

5 AMSU/HKR/T2B

3+3 DB C&J

10 Cal Row

*make sure and get the heart rate UP at least once before heading into this WOD

Metcon

Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars

10 Dumbbell Hang C&J 50/35 lb

14/12-Cal Row

Extra Credit

-Mobilize whatever you just blew up!!

-Spend 5-10min actively moving (walk or bike) to help flush the body

Thursday 022218

CrossFit Brunswick – CrossFit

Box News: The CrossFit Open starts TONIGHT!! That means Friday Night Lights starts TOMORROW!!

Everyone that signs up for The Open will be entered in a drawing for a FREE MASSAGE compliments of Misuk!!

If you have never done the Open with us, we will post Friday’s Workout Thursday evening’s once it has been announced. There will be a suggested Warm-up & Strength as necessary to prep you for the WOD, but it will only be a suggestion. Our morning classes will run at normal class times. For our afternoon class times, we will instead have ‘heats’ or ‘waves’ for everyone to sign-up for, preferably battling it out against members from the other Friday Night Lights teams!
*please note that anyone participating in the Open and/or FNL will be required to be judged by a coach or athlete, hence the ‘waves’ format. *


Well, it’s Open season, y’all! Don’t forget to watch the announcement of the Crossfit Open workout 18.1 tonight at 8pm ET! #letthegamesbegin #goharderthisyear #braceyourself #paceyourself #intheopen

Warm-up

15min for Warm-up, Mobility, & Instruction

***18.1 is tomorrow, so consider treating today as a active recovery day***

400m Run

30 Air Squats

20 Push-ups

10 Pull-ups

Then, Mobility:

Foam Roll/Bar Smash Legs, 2min/side

4-position banded Legs, 2min/side

Banded Shoulders, 2min/side

Skill Work

Today we’ll take 10-15min to practice any two movements that are currently challenging you. Movements like Double-Unders, HSPU, OHS, toes-to-bar for example.

Metcon

Metcon (AMRAP – Rounds and Reps)

20min Partner Relay:

5 Pull-ups (+C2B)

10 Push-ups (+HSPU)

15 Air Squats (+Goblet Squats, 53/35)

200m Run (+run w/KB)

*Partners will tag after each full round

Extra Credit

Strength/Accessory: None

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

Mobility: Athlete’s Choice

Wednesday 022118

CrossFit Brunswick – CrossFit

Box News: The CrossFit Open starts TOMORROW February 22nd with our first Friday Night Lights starting THIS FRIDAY!! Sign-up for the Open at https://games.crossfit.com/open and sign-up for Friday Night Lights at the box. You may still sign up for FNL but we cannot guarantee you’ll get a T-Shirt.

Everyone that signs up for The Open will be entered in a drawing for a FREE MASSAGE compliments of Misuk!!

If you have never done the Open with us, we will post Friday’s Workout Thursday evening’s once it has been announced. There will be a suggested Warm-up & Strength as necessary to prep you for the WOD, but it will only be a suggestion. Our morning classes will run at normal class times. For our afternoon class times, we will instead have ‘heats’ or ‘waves’ for everyone to sign-up for, preferably battling it out against members from the other Friday Night Lights teams!
*please note that anyone participating in the Open and/or FNL will be required to be judged by a coach or athlete, hence the ‘waves’ format. *


BE A BEAST. #beastmode #wcw #openprep

Warm-up

12min for Warm-up, Mobility, & Instruction

SLOW 3min AMRAP

10 alt Box Step-ups

10 AMSU

10 WBS

Then, Mobility

Wrist/forearm Mobility, ~2min

Rig Squats ~2min

Then, 5reps each w/empty barbell

Hang Power Clean

Elbow Rotations

Good Mornings

Front Squat

Push Press

Thruster

Strength

Thruster (10 x 1+1+1)

-1 Power Clean + 1 Front Squat + 1 Thruster, every 2min for 20min (10sets)

-start light and build to a heavy set of the complex, aiming for at least 1 set at +90% 1RM Thruster.

-Alternate practicing Box Jumps & Toes-to-Bar between sets.

Metcon

Metcon (AMRAP – Rounds and Reps)

18min AMRAP:

30 Thrusters 95/65

30 Box Jumps 24/20

30 Toes-to-Bar

30 Cal Row

Extra Credit

Strength/Accessory: 2 x ME GHD Hip Ext

Skill/Conditioning: 500m Row Sprint

Mobility: Foam Roll/Bar Smash Lats