2/13/2019

CrossFit Brunswick – CrossFit

Warm-up

15min

25′ inch wom

25′ burpee broad jump

1min handstand hold

(if handstand hold is not

an option walk up the wall as

far possible and hold for 1min)

Banded shoulder stretch 1min per

Bow and arrow stretch 1min per

Twisted cross 45 sec per

3sets w/barbell:

4 hang power cleans

4 strict press

4 push press

4 push jerks

Weightlifting

1 set of the overhed complex

every 2min working towards

a heavy single of the complex.

with time remaining perform

3 touch and go power cleans

with weight used for OH complex

Overhead Complex (8×1)

Strict Press + Push Press + Push Jerk

Power Clean (8×3)

Metcon

Metcon (AMRAP – Rounds and Reps)

18min:

20cal row

5 front squats 95/65 (+135/95)

3 S2OH 95/65 (+135/95)

1 rope climb

Core Work

3 rounds Tabata Planks:

Front

Left

Feet 6″

Right

2/12/2019

CrossFit Brunswick – CrossFit

Warm-up

12min

overhead “Sally Up” w/PVC

w/barbell:

5 power snatches

5 OHS

5 drop snatches

Warm up to 60% of OHS

Strength

2 OHS EMOM for 10min do

all sets at 60% of 1rm OHS

once 10min is up you’ll have

5min until snatch complex

1 set of the complex every

90sec building to heavy

signle, don’t sacrafice form

for a heavier weight.

Overhead Squat (10X2)

Snatch Complex (10×1)

1 x Squat Snatch

1 x Low-Hang Squat Snatch

1 x High-Hang Squat SNatch

Metcon

CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#

Extra Credit

Tabata Planks 3 rounds:

Front

Left

Feet 6″

Right

If doing Tabata planks utilize the

clock on the left side of the gym,

the clock has a Tabata timer

programmed in to it.

2/11/2019

CrossFit Brunswick – CrossFit

11 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!

Free Friday will be February 15th!

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

20min

1min birthing stretch

1min bottom squat hold

3 sets w/empty barbell:

5 power cleans

5 front squats

5 reps

While in the high

hang position, get on

your toes so that you are

in full triple extension and hold

that for 2sec, then drop under

the bar catching it below parallel.

Coach demonstration/explanation of

today’s complex, and med ball

clean.

Strength

one set of the complex

every 90sec working

towards a heavy set of

the complex, after each set perform

3 Med ball cleans focusing

on getting triple extension

and speed dropping under the ball

Clean Pull Complex (10×1)

Clean Pull + Hang Clean + Clean

Metcon

12min time Cap

ensure you write in the

comment section of Wodify

how you performed this workout

for future reference.

Fast and Heavy (Time)

For time, fast and heavy:

21 dumbbell thrusters

Run 400 meters

18 dumbbell thrusters

Run 400 meters

15 dumbbell thrusters

Run 400 meters
Scaling

As stated, pick dumbbells that are relatively heavy for you yet still allow you to complete each round of thrusters in very few sets. This workout should be treated like a sprint, so run hard and try to avoid resting until it is over. Intermediate athletes can perform this workout as prescribed, just with lighter dumbbells. Newer athletes can reduce the reps and shorten the runs.

Beginner Option

For time, fast and heavy:

15 dumbbell thrusters

Run 200 meters

12 dumbbell thrusters

Run 200 meters

9 dumbbell thrusters

Run 200 meters

To learn more about Fast and Heavy click here

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)

2/10/2019

CrossFit Brunswick – CrossFit

Warm-up

15min

athletes choice for warm up

and set up for Metcons

Metcon

A: Metcon (AMRAP – Rounds and Reps)

15min Partner leap frog:

200m row

8 single arm DB hang CJ 50/35 (4per arm)

3 burpees + 10 air squats
2min rest before starting metcon B

B: Metcon (Weight)

15 min Partner Relay:

200m run

1 snatch
Score is total weight lifted between partners. 2min rest before starting metcon C

C: Metcon (AMRAP – Rounds and Reps)

15min Partner AMRAP:

30 pull ups

40 wbs

50 cal

60 push ups
Partician Reps as desired

2/9/19

CrossFit Brunswick – CrossFit

13 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!

Free Friday will be February 15th!

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

Next Driven order will be placed February 15th!

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

50′ walking samson stretch w/PVC

10 wall squat therapy

50′ OH lunge

10 PVC pass throughs

50′ duck walk with pvc in back rack

10 wall squat therapy

bow and arrow stretch 1min per

twisted cross 45sec per

calf stretch on rig 45 sec per

pigeon stretch 45 sec per

10min to set up for metcon

Blake (Time)

4 Rounds for time of:

100′ Walking lunge, 45lb plate overhead

30 Box jumps, 24”

20 Wall-Ball Shots, 20#

10 Handstand push-ups
In honor of U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, was killed September 21, 2010
To learn more about Blake click here

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)