Sunday 101418

CrossFit Brunswick – CrossFit


Don’t forget to continue checking in this month with #breastcancerawareness for Sweat Angels on Facebook! #sweatangels #ovariancancer #October #breastcancerawareness

Warm-up

15min for Warm-up & Athlete’s Choice Warm-up

Metcon

Metcon (AMRAP – Rounds and Reps)

20min AMRAP:

10 alt Tire Flips

400m Run

10 alt Burpee Bar Muscle-ups

400m Run
-Partners will swap EVERY REP on the Tire Flips and Burpee BMUs. Partners will run 400m together.

Saturday 101318

CrossFit Brunswick – CrossFit

-A big THANK YOU to everyone that came out to celebrate with Coach Lauren & Coach Sarah!!


#herowodsaturday #honorthyheroes #honorthefallen #RIP

Warm-up

15min for WOD Explanation & Athlete’s Choice Warm-up

Metcon

Dork (Time)

6 rounds for time of:

60 double-unders

30 kettlebell swings 53/35

15 burpees

Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that.

He had a big presence in his local CrossFit community, coaching and training at several affiliates, including CrossFit Craic, CrossFit Florian, CrossFit Together and CrossFit HomeBase.

He is survived by his girlfriend, Sarah Wessman, and many other beloved friends and family members.
-Check out the link below for

scaling options.

https://www.crossfit.com/workout/2018/10/10#/comments

Friday 101218

CrossFit Brunswick – CrossFit

-REMINDER: Free Friday & CFB Social AS WELL AS a baby shower for Coach Lauren & Coach Sarah will be THIS FRIDAY. There is a sign-up sheet on the front desk for anyone planning to attend. Both Lauren & Sarah are registered at Target & Amazon.

Be sure to come and bring a box of diapers for a diaper raffle! Along with the fun and games we will be giving away some awesome prizes for the raffle as well as a game or two!

Bring some Diapers your appetite and your funny bones! See you and your friends TONIGHT!


Free Friday! CFB Social! And a Baby Shower! Lots to celebrate and fun WILL be had! #bethere #orbesquare #brewsandbottles #babiesandbarbells #crossfitbrunswick

Warm-up

Coach’s choice Five minute Game

Coach’s choice five minutes of mobility

Strength

Weighted Pull-ups (5 x 3)

-1 set of 3 reps every 2min for 10min (5sets)

-Build to a 3RM

-Scale by finding the lightest band possible for 3reps or bodyweight.

Metcon

Metcon (Time)

Four Rounds For Time, 25min Cap:

400m Run w/MB 20/14

20 Alt Lunges w/MB 20/14

10 Box Step-ups w/MB 20/14

***MB must be held in front***

RX+: 10 Burpee Penalty for dropping or resting the MB out of the front position.

Extra Credit

Thursday 101118

CrossFit Brunswick – CrossFit

***SCHEDULE ANNOUNCEMENT: WE WILL BE CLOSED FOR THE 6AM CLASS TODAY!!***

-REMINDER: Free Friday & CFB Social AS WELL AS a baby shower for Coach Lauren & Coach Sarah will be TOMORROW. There is a sign-up sheet on the front desk for anyone planning to attend. Both Lauren & Sarah are registered at Target & Amazon.

Be sure to come and bring a box of diapers for a diaper raffle! Along with the fun and games we will be giving away some awesome prizes for the raffle as well as a game or two!

Bring some Diapers your appetite and your funny bones! See you and your friends on Friday!


Team work makes the dream work! #partnerwods #travisandsal #workoutwithfriends #friendlycompetition #crossfitbrunswick

Warm-up

20min for Warm-up & Mobility

“Roxanne”

Then, all the stretching

Bottom Squat Hold, 1min

Couch Stretch, 1min/side

Groiner Stretch, 1min/side

Pigeon Stretch, 1min/side

Dragon Stretch, 1min/side

Bottom Squat Hold, 1min

Then, 5reps each w/empty barbell or PVC

Tall Muscle Clean

High-Hang Muscle Clean

Low-Hang Muscle Clean

Pause Front Squats

High-Hang Power Clean

Low-Hang Power Clean

Mid-Shin Power Clean

Low-Hang Squats Cleans

Warm-up for Today’s Metcon

Metcon

Metcon (Time)

Partner Relay For Time, 20min Cap:

1-to-10-to-1

Deadlifts 95/65(+135/95)

Hang Squat Cleans 95/65 (+135/95)

Bar-Facing Burpee

*Barbell weight increases EVERY 5MIN:

5min mark, to 135/95 (+155/105)

10min mark, to 155/105 (+185/125)

15min mark, to 185/125 (225/155)
-if unable to Squat Clean, athletes may scale with a Power Clean +Front Squat for each rep.

-Partners will TAG & SWAP each complete round.

Accessory

Post WOD, we will cooldown with coach led Wrist/Forearm & Lat Mobility.

Wednesday 101018

CrossFit Brunswick – CrossFit

-REMINDER: Free Friday & CFB Social AS WELL AS a baby shower for Coach Lauren & Coach Sarah will be THIS FRIDAY. There is a sign-up sheet on the front desk for anyone planning to attend. Both Lauren & Sarah are registered at Target & Amazon.

Be sure to come and bring a box of diapers for a diaper raffle! Along with the fun and games we will be giving away some awesome prizes for the raffle as well as a game or two!

Bring some Diapers your appetite and your funny bones! See you and your friends on Friday!


Lunging into hump day like.. #buildthatbooty #makegains #sorefordays #humpday #crossfitbrunswick

Warm-up

15min for Warm-up, Mobility, & Instruction

Slow 5min AMRAP

10 HR Push-Ups

10 Band Pull-Aparts

10 Cs & Ds

Then, Mobility

Coach’s Choice Banded Shoulders, 5-6min

Then, Review & Warm-up Shoulder Press to ~70-75%1RM

Strength

Shoulder Press (10 x 3)

-1 set every 2min for 20min (10sets)

-All sets at the same weight, ~70-75%1RM.

-All sets will be from the FLOOR.

-Superset with 3-5 T2B per set, focusing on your kipping technique & timing .

Metcon

Metcon (4 Rounds for reps)

Four 2min Rounds for Reps:

25 HR Push-ups (+HSPU)

ME STRICT Pull-ups (+STRICT C2B)

REST 2min between Rounds.
-Score will be Push-ups PLUS Strict Pull-ups completed each round.

Extra Credit

Strength/Accessory: 5 x ME Dball Carry AHAP

Skill/Conditioning: For Time, 30 Dball Ground-over-Shoulder

Mobility: Foam Roll/Lax Ball Lats & Shoulders