2/18/2019

CrossFit Brunswick – CrossFit

4 days till the OPEN! Be sure to register and help us represent CFB!

Friday Night Lights is back! Be sure to sign up to save your spot on a team! The last day to get on a team will be Wednesday!

Driven Order will be placed on March 15th!

Still need a 24 hour access key? Just ask a coach!

We would like to put a team together for Relay 4 Life this year! We will have a signup list on the front desk shortly as well as donation jar. Lets come together and help put an end to Cancer!

Warm-up

18min clock

3 rounds at a warm up pace

5 pull ups

8 push ups

200m run

shoulder/peck wall stretch 1min per

banded shoulder stretch 1min per

bow and arrow stretch 1min per

warm bench to 65%-75%

Strength and Conditioning

4 bench press and 5 bent over rows

every 90sec for 12min (8sets)

bench weight 65%-75% of 1rm

bent over rows should be at a

moderate weight maintaing

solid form

Bench Press (8×4)

Bent Over Row (8×5)

Metcon

Gymnastic Sprint (Time)

For Time:

10-1

Pull-ups (Rx+: Chest-to-Bar)

Push-ups (Rx+: HSPU)

AMSU (Rx+: GHD Sit-ups)

Air Squats (Rx+: Alt. Pistols)
12min time cap

Tabata Planks (No Measure)

3 rounds (20/10):

Front (+laying on forearms)

Left (+laying on left forearm with right arm and leg extended up)

Right (+laying on right forearm with left arm and leg extended up)

Feet 6″ (+hollow body hold)

Extra Credit

800m weighted walk

2/17/2019

CrossFit Brunswick – CrossFit

Warm-up

15min

Atheletes choice for warm up

set up for metcons

Metcon

3min rest between rounds

A: Metcon (Distance)

Partner 12min:

Max meters rowed

Partner 1 will hold weighted barbell while partner 2 rows once barbell drops rowing must stop and partners must switch.

RX 185/155 (+225/185)

B: Metcon (Calories)

12min:

Max calories rowed

Partner 1 will hold a wall sit, legs must be at a 90 degree angle. Partner 2 will row, once wall sit is broken rowing must stop and partners must switch

C: Metcon (Weight)

12min:

Max weight Clean and Jerks

Partner 1 will dead hang from pull bar while partner 2 does ME clean and jerks. Once partner drops from pull bar clean jerks stop and partners must switch

Score is total weight lifted, partners chose their own weight.

(+Squat clean and Split jerk)

Core Work

Tabata Planks (No Measure)

3 rounds (20/10):

Front (+laying on forearms)

Left (+laying on left forearm with right arm and leg extended up)

Right (+laying on right forearm with left arm and leg extended up)

Feet 6″ (+hollow body hold)

2/16/2019

CrossFit Brunswick – CrossFit

Warm-up

200m jog

15 air squats

9 HR push ups

200m jog

16 alt walking lunges

3 wall walks

w/barbell:

5 thrusters

5 push jerks

5 1 & 1/4 back squats

warm back squat/jerk

Bruck (Time)

4 Rounds for time of:

400m Run

24 Back Squats, 185#

24 Jerks, 135#
In honor of U.S. Coast Guard Petty Officer Third Class Nathan B. Bruckenthal, 24, of Smithtown, NY, was killed on April 24, 2004
To learn more about Bruck click here

Core Work

Tabata Planks (No Measure)

3 rounds (20/10):

Front (+laying on forearms)

Left (+laying on left forearm with right arm and leg extended up)

Right (+laying on right forearm with left arm and leg extended up)

Feet 6″ (+hollow body hold)

2/15/2019

CrossFit Brunswick – CrossFit

Free Friday is TODAY! Social will follow the 6:15 class

7 days till the OPEN! Be sure to register and help us represent CFB!

Friday Night Lights is back! Be sure to sign up to save your spot on a team!

Driven Order will be placed on February 15th!

Still need a 24 hour access key? Just ask a coach!

We would like to put a team together for Relay 4 Life this year! We will have a signup list on the front desk shortly as well as donation jar. Lets come together and help put an end to Cancer!

Warm-up

3 min Pizza Game!

(5 air squats + 3 burpee penalty)

Banded tricep stretch 1min per

Banded shoulder stretch 1min per

Pigeon Stretch 1min per

Worlds greatest stretch 45sec per

Skill Work

Today we’ll 15min going

over the proper technique

for tire flips, tips and technique

on how to sustain WBS over the

length of a longer workout, and

how to do wall walks.

Metcon

Metcon (AMRAP – Rounds and Reps)

25min Partner Leap Frog:

1 tire flip + 200m run

3 wall walks (+6 HSPU)

10 Russian KBS 53/35 (+70/53)

10 WBS

10 Box Step ups 24/20 (+5 Burpee box jumps 30/24)

Tabata Planks (No Measure)

3 rounds (20/10):

Front (+laying on forearms)

Left (+laying on left forearm with right arm and leg extended up)

Right (+laying on right forearm with left arm and leg extended up)

Feet 6″ (+hollow body hold)

2/14/2019

CrossFit Brunswick – CrossFit

Happy Valentines Day!

Free Friday and the Social are tomorrow!

8 days till the OPEN! Be sure to register and help us represent CFB!

Friday Night Lights is back! Be sure to sign up to save your spot on a team!

Driven Order will be placed on February 15th!

Still need a 24 hour access key? Just ask a coach!

We would like to put a team together for Relay 4 Life this year! We will have a signup list on the front desk shortly as well as donation jar. Lets come together and help put an end to Cancer

Warm-up

On a 6min clock complete:

25′ burpee broad jump

10 HR push ups

25′ walking lunge

8 HR push ups

25′ crab walk

6 HR push ups

25′ inch work

Skill Work

Today we will spend 15min

working on ring dips and the

different options we have scaling

ring dips.

5min to set up for Elizabeth

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
15min time cap must be squat cleans

Mobility

12min

Banded tricep stretch 1min per

pec and shoulder stretch on wall 45sec per

banded shoulder stretch 45sec

foam roller 45sec:

quads

hamstrings

IT band

2rounds 30/10:

child’s pose

thread the needle left

child’s pose

thread the right

Tabata Planks (No Measure)

3 rounds (20/10):

Front (+laying on forearms)

Left (+laying on left forearm with right arm and leg extended up)

Right (+laying on right forearm with left arm and leg extended up)

Feet 6″ (+hollow body hold)