Sunday 12/16/18

CrossFit Brunswick – CrossFit

Hoodies will be in soon! Keep an eye out!

We will be closed Christmas Eve and Christmas Day to allow our staff to spend time with their families.


Athletes choice and we will spend some time covering rope climbs and ways to scale the rope climb.


Metcon (Time)

3 Rounds for Time (with a Partner)


600 meter Run

19 calorie Row (each)

87 Erg Jump Overs

7 Rope Climbs


600 meter Run

1 Random Act of Kindness*

Time Cap: 3 months

An ‘Erg Jump Over’ is a jump over the rower (aka: ergometer).

Random Act of Kindness standards:

1. Someone/people you don’t know today

2. No benefit to you (other than you feeling good for what you did)

3. Makes at least one person’s life easier for a minute, an hour, a day, or more


CrossFit Brunswick – CrossFit


Complete the following then we will cover the Sumo-Deadlift High Pull.

50′ high knees

20 air squats

50′ soldier march

15 push ups

50 walking samson stretch

20 air squats

400m run

15 push ups


Zeus (Time)

3 Rounds for time of:

30 Wall-Ball Shots, 20#

30 Sumo-Deadlift High Pulls, 75#

30 Box Jumps, 20″

30 Push Press, 75#

30 Calorie Row

30 Push-ups

10 Bodyweight Squats
In honor of U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, died on November 14, 2011
To learn more about Zeus click here


CrossFit Brunswick – CrossFit


Banded shoulder stretches

Partner thoracic stretch 20sec

Doorway stretch 40sec

2 sets w/barbell:

5 snatch grip DL

4 snatch grip bent over row

3 snatch grip press from the back rack

2 sets:

10 walking lunges

5 jumping squats

Strength and Conditioning

Every 2min for 18min:

0-2: Snatch grip 10 bent over rows + 10 presses from the back rack 75/55

2-4: 20 DB step ups 50/35 24″/20″

4-6: 20 singles + 30DU + 20 singles


**Kettlebells can be used for step ups, if you don’t have DU you can take those 2min intervals to practice them and get some feedback from your coach.


CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#


Foot smash with Lacrosse ball

calf stretch on the rig 1min per side

foam roller calf


CrossFit Brunswick – CrossFit


3min row

12 90/90 hip switches

30sec saddle stretch

12 90/90 hip switches


10 air squats

10 jump tucks

Take 5min to warm uup to 50% of front squat


Every 2min for 18mins:

3×5 @50%

3×4 @60%

3×3 @70%

**These reps all need to be at a touch and go speed, no stopping between reps or resting until set is over. Drive with those heels!!

A: Front Squat (5-5-5)

B: Front Squat (4-4-4)

C: Front Squat (3-3-3)


Metcon (Time)

3 Rounds (16min cap)


10 DB facing burpees

12 DB hang power cleans 35/20

14 alt DB snatches 35/20

14 DB front squats 35/20


12 bar facing burpess

14 hang power cleans 75/55

14 hang power snacthes 75/55

16 front squats 75/55


CrossFit Brunswick – CrossFit


200m Jog

Twisted cross (30sec per side)

Elevated CAT stretch (45sec)

Hip swings on rings (10 each direction)

2 sets:

5 push ups

5 ring rows

10 kipping swings (C&D)

3 sets:

1 ring MU (3 pull ups or ring rows)

3 T2B (knee raises)


Metcon (Time)

12min cap

3 rounds:

10 ring dips (scale with a box)

20 AMSU with 20# med ball

15 ring rows


5-4-3-2-1 Ring MU

10-8-6-4-2 Burpess


Metcon (AMRAP – Rounds and Reps)

20min AMRAP

200m run

20 T2B

20 box jumps (20″/24″)

20 C2B pull ups

20 push ups
T2B scale option: Knee raises

C2B scale options: pull ups/ring row