Saturday 052717

CrossFit Brunswick – CrossFit

Warm-up

Metcon

Tommy Mac (Time)

For Time:
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#

Friday 052617

CrossFit Brunswick – CrossFit

Box News: We will be CLOSED this Sunday!

Hero Shirts are in!

On Monday the 29th we will be open at 9am ONLY for Memorial Day ‘Murph’. If you are interested in signing up for the Murph Challenge, head here for more info. https://themurphchallenge.com/


Congrats to these two young men who are Graduating today!!

Warm-up

Every 3min for 15min (5rounds)

200m Run

3 Hang Power Cleans

2 Push Jerks

Then, mobility:

3min Athletes Choice Shoulders

WOD Prep

Every 3min for 15min (5 Rounds)

2 Touch-and-Go Clean & jerks

3 Pull-ups

4 Push-ups

5 Air Squats

Clean and Jerk (5 x 2)

build as heavy as desired with perfect technique.

Metcon

Metcon (Time)

“Graceful Cindy”

For Time, 15minCap:

3 Rounds of Cindy

15 Cleans & Jerks 135/95

2 Rounds of Cindy

10 Clean & Jerks 135/95

1 Round of Cindy

5 Clean & Jerks 135/95

Extra Credit

Mobility: Spend at least 10min onHamstrings and Glutes

Conditioning: Assault Bike, 10min EMOM, 5sec moderate pace, 10sec sprint.

Strength: 2 x ME Double DB OH Walk

Thursday 052517

CrossFit Brunswick – CrossFit

Box News: We will be CLOSED this Sunday!

Hero Shirts are in!

On Monday the 29th we will be open at 9am ONLY for Memorial Day ‘Murph’. If you are interested in signing up for the Murph Challenge, head here for more info. https://themurphchallenge.com/



Warm-up

30min For Warm-up & WOD Prep

3 Rounds

Slow 250m Row

5 Turkish Get-ups (Right)

10 AMSU

5 Turkish Get-ups (Left)

WOD Prep

New Movement Practice: Single Arm & Single Leg KB Deadlifts

Metcon

Metcon (AMRAP – Rounds and Reps)

20min AMRAP

250m Row

10 Single-Arm KB Deadlifts 53/35 (right)

1 Rope Climb

10 Single-Arm KB Deadlifts 53/35 (left)

Extra Credit

Core: Pallof Press, accumulate 2-3min/side

Strength: 5 x 8-10 (per arm) DB Bent over Row

Skill: 3-5 sets of alt Pistol practice

Wednesday 052417

CrossFit Brunswick – CrossFit

Box News: We will be CLOSED this Sunday!

Hero Shirts are in!

On Monday the 29th we will be open at 9am ONLY for Memorial Day ‘Murph’. If you are interested in signing up for the Murph Challenge, head here for more info. https://themurphchallenge.com/

Warm-up

40min for Warm-up & WOD Prep

400m Run/500m Row

60′ Walking Lunges

10 Box Jumps

60′ Walking Lunges w/ MB

10 Box Step-ups w/ MB

Warm-up Front Rack Lunges

WOD Prep

5 Rounds of:

1 Toes-to-bar

2 Hang Power Cleans

10 Front Rack Alt Lunges

Front Rack Lunge (5 x 10 Alt)

-Start light and build as heavy as desired

Metcon

Metcon (AMRAP – Rounds and Reps)

12min AMRAP:

1 Hang Power Clean

2 Alt Front Rack Lunges

3 Hang Power Cleans

4 Alt Front Rack Lunges

5 Toes-to-Bar

-Rx:95/65 Rx+: 135/95

Extra Credit

Conditioning/Skill Work: 10min EMOM, 30 Double-Unders

Mobility: Bar Smash Legs

Core: 4-position Tabata Planks, 4 rounds

Tuesday 052317

CrossFit Brunswick – CrossFit

Box News: We will be CLOSED this Sunday!

Hero Shirts are in!

On Monday the 29th we will be open at 9am ONLY for Memorial Day ‘Murph’. If you are interested in signing up for the Murph Challenge, head here for more info. https://themurphchallenge.com/


Curt dropping knowledge bombs.

Warm-up

30min for Warm-up & WOD Prep

-800m MB Run AS A GROUP

Then

60′ High Knees

60′ Walking Quad Stretch

10 alt light Turkish Get-ups

60′ Butt Kickers

60′ Walking Hamstring Stretch

10 alt light Turkish Get-ups

Mobility: Groiner & Couch Stretch

WOD Prep

4-5 Rounds (rest as needed between)

200m Run-jog OUT and IN the doors.

5 Heavy KBS- Remember to scale KBS by doing Russian KBS with heavier weight rather than American KBS at light weight.

3 Pull-ups- Work on strength/skill progressions but don’t tax your grip.

Metcon

Helen (Time)

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

Extra Credit

Core: 5 x ME Parallette L-Sit Holds

Strength: 5 x 10 DB Shoulder Press

Mobility: Bow & Arrow Stretch