Friday 101918

CrossFit Brunswick – CrossFit

-Annual CFB Costume party NEXT FRIDAY!


Anyone up for some Fran with a side of burpees? #TGIF #justdoit #letitburn #crossfitbrunswick

Warm-up

20min for Warm-up, Mobility, & Instruction

Slow 6 min AMRAP:

9 WBS

30′ Walking Samson Stretch

6 Burpees

30′ Walking Groiner Stretch

Then, Mobility

Bar Smash/Foam Roll Legs, 2min/side

Then, 5 Reps each w/empty Barbell

Hang Power Cleans

Elbow Rotations

Back Squats

Good Mornings

Hang Power Cleans

Front Squats

Push Press’

Thrusters

Review & Warm-up Thrusters to ~50%1RM

Strength

Thruster (10 x 1)

-1rep EMOM for 10min (10sets)

-start ~50% 1RM and build to a heavy single.

Metcon

Fran & Faceplant (Time)

For Time, 18min Cap:

21-15-9

Thrusters 95/65 (+135/95)

Pull-ups (+C2B)

Bar-over Burpees

Extra Credit

Repeat Warm-up & Mobility from beginning of class.

Thursday 101818

CrossFit Brunswick – CrossFit

-Annual CFB Costume party NEXT FRIDAY!


Caption this! What do you think was being said?! #danielalwaysjokes #mikedoingwork #weightedpullups #crossfitbrunswick

Warm-up

15min for Warm-up, Mobility, & Instruction

6min EMOM

40sec Slow Row + Cs&Ds

20sec Rest & Rotate

40sec Moderate Row + Hanging Knee Raises

20sec Rest & Rotate

40sec Hard Row + Hanging Leg Raises

20sec Rest & Rotate

Then, Mobility

Wrists & Forearms,~5min

Then, Review & Warm-up for today’s Metcon

Metcon

Metcon (AMRAP – Rounds and Reps)

16min Partner Leapfrog:

20 KBS 53/35

15 HR Push-ups

10 Toes-to-Bar
-Partners will TAG & SWAP every movement.

Accessory

-One 500m Row Sprint every 5min for 10min.

500m Row (Time)

Max Effort 500m Row
-Score your best 500m Sprint

Extra Credit

Mobility: Wrist & Forearms (again) and/or Couch Stretch

Wednesday 101718

CrossFit Brunswick – CrossFit

-Annual CFB Costume party NEXT FRIDAY!


HUGE thanks and WCW shout out to Coach Kansas for making the Social/Shower possible! Also, thank you, members, for showing support and contributing as well! #wcw #beerwaschugged #frombabybottles #funfitfam #thankyou #cfb

Warm-up

15min for Warm-up, Mobility, & Instruction

400m Run

Then, mobility

Rig Squats, 1min

Banded Shoulder Tricep Stretch, 1min/side

Then, 5reps each w/empty Barbell

5 High-Hang Power Cleans + 1 Paused Front Squat

5 Low-Hang Power Cleans + 1 Paused Front Squat

5 Mid-Shin Power Cleans + 1 Paused Front Squat

5 Hang Squat Cleans

5 Mid-Shin Squat Cleans

Warm-up complex to ~50%1RM HANG CLEAN

Strength

Clean Complex (10 x 1)

1 x Clean

1 x Hang Clean
-1set of the complex every 2min for 20min.

-start ~50% 1RM Hang Clean and build towards a heavy set.

-Focus on a hang SQUAT clean today!

Metcon

Metcon (AMRAP – Rounds and Reps)

15min AMRAP:

15cal Row

5 Deadlifts

5 Hang Cleans

5 Front Squats

Rx: 115/80

Rx+: 155/105
-Score will be rounds plus reps completed.

Extra Credit

Strength/Accessory: 5 x ME DBall Hold

Skill/Conditioning: 3 x 1mile Assault Bike, 2:1 Rest :Work

Mobility: Wrist & Forearm Mobility

Tuesday 101618

CrossFit Brunswick – CrossFit

-Annual CFB Costume party NEXT FRIDAY!


“Ninety-nine percent of the failures come from people who have the habit of making excuses.” -George Washington Carver #noexcuses #pregnancywod #crossfitbrunswick

Warm-up

15min for Warm-up, Mobility, & Instruction

3 rounds

40sec Jump Rope (singles, run-in-place, doubles)

20sec Rest

20sec Downward Dog

10sec Rest

Then, 5 reps each w/empty barbell

Hang Power Cleans

Elbow Rotations

Good Mornings

Back Squats

Shoulder Press

Push Press

Push Jerk

Split Jerk

Mobilize AS NEEDED

Warm-up Shoulder Press to ~50%1RM

Strength

Overhead Complex (10 x 1)

Strict Press + Push Press + Push Jerk
-1 set of the complex every 90sec for 15min (10sets)

-From the RACKS.

-Today, focus on a heavy single Shoulder Press , a big hip/leg drive on the Push Press, and the footwork of the Push Jerk.

Metcon

Metcon (3 Rounds for reps)

Three 4min Rounds for Reps:

400m Run

50 Double-Unders

ME Shoulder-to-OH, 115/80

-2min REST between rounds
-Score will be Double-unders PLUS S2O completed each round.

Extra Credit

Strength/Accessory: 50+5- GHD Situps+GHD Hip Ext

Skill/Conditioning: 10min EMOM, 10 OHS w/Lightweight

Mobility: Banded Ankles, 3min/side

Monday 101518

CrossFit Brunswick – CrossFit

-Annual CFB Costume party NEXT FRIDAY!


Our gym represented at the Festivus Games this weekend! Always a good competition, and we’re proud that this crew gave it all they had. #competeoften #havefunwithit #crossfitcompetitions #crossfitbrunswick

Warm-up

20min for Warm-up, Mobility, & Instruction

6min EMOM

40sec Cs& Ds

20sec REST

40sec Air Squats

20sec REST

40sec Hanging Knee Raises

20sec REST

40sec Jump Squats

20sec REST

40sec Hanging Leg Raises

20sec REST

40sec Alt Lunges

20sec REST

Then, Mobility

60′ Walking Quad Stretch

60′ Walking Hamstring Stretch

60′ Soldiers March

60′ Walking Samson Stretch

Rig Squats, 2min

Then, Review & Warm-up Front Squats to ~75%

Strength

Front Squat (3-3-2-1-ME)

-1 set every 3min for 15min (5 sets)

3 @ 75%

3 @ 80%

2 @ 90%

1 @ 95%

ME @ 90%

-scale percentages back by ~5% if needed.

-Aim for 3+ Reps on your final set!

Metcon

Metcon (Time)

3 Rounds for Time, 10min Cap:

10 Pull-ups (+ C2B)

15 Box Jump-Overs, 24/20 (+30/24)

20 WBS, 20/14

Extra Credit

Strength/Accessory: 5 x ME Strict Hanging Knee/Leg Raises

Skill/Conditioning: 10mile Bike/Row/Jog at a conversational pace

Mobility: Foam Roll/Bar Smash Quads