Sunday 111118

CrossFit Brunswick – CrossFit

-Veteran’s Day


Veterans, we salute you. Thank you- all who have served. We honor you today, and every day. #veteransdaymurph #honorthyheroes #honorthefallen #RIP

Warm-up

Metcon

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Herowod Saturday 111018

CrossFit Brunswick – CrossFit


#herowodsaturday #honorthyheroes #honorthefallen #RIP

Warm-up

Metcon

Barraza (AMRAP – Rounds and Reps)

18 Minute AMRAP of:

200m Run

9 Deadlifts, 275#

6 Burpee Bar Muscle-ups
In honor of U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, CA, died on March 18, 2006
To learn more about Barraza click here

Friday 110918

CrossFit Brunswick – CrossFit


Hang in there.. Friday is among us! Athletes Jim and Cecilia rocking some tough parallette work (notice the concentration on Jim’s face). #crossfitbrunswick

Warm-up

In 20 Minutes,

4 Rounds

200 Meter Row

15 Banded Good Mornings

Use remaining time for barbell warmup work

Strength

Hang Clean (Build to a 1RM)

-20min Cap

-Suggested loading: Start around 65-70%1RM and build by 2-3% per rep, building towards a new 1RM attempt.

Hang Clean (Build to a 1RM)

-20min Cap

-Suggested loading: Start around 65-70%1RM and build by 2-3% per rep, building towards a new 1RM attempt.

Metcon

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

Extra Credit

Thursday 110818

CrossFit Brunswick – CrossFit


As elegant as we can capture crossfitting… #shemakescrossfitpretty #barbararows #andputsinwork #crossfitbrunswick

Warm-up

800 Meter Indian Run w/ 10# Med Ball

Immediately after, 3 rounds

30 Second Dead Hang

30 Second C’s & D’s

10 WBS

Strength

Shoulder Press (5 x 2)

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

-Build to a Heavy Double

-From the Rack

-Then, go directly into….

Push Press (5 x 4)

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

-Use same weight as your heaviest Shoulder Press set for all push press sets.

Metcon

Metcon (AMRAP – Rounds and Reps)

15min AMRAP:

20 WBS 20/14

10 Pull-ups

200m Run

Extra Credit

Wednesday 110718

CrossFit Brunswick – CrossFit


“8 years later, it all comes full circle.” -Keith Hand (original owner of CFB) on being re-instated 8 years later as the owner of Crossfit Brunswick! Welcome back, Keith! So excited to see what the future holds. #thecircleofcfb #samegym #CFB

Warm-up

10 minutes Coach’s choice Game

WOD Prep

Spend 10 minutes warming up t2b and progressions

Metcon (Time)

Partner Work

30 Minute Cap

1 Mile Run

Max Effort T2B

Partner A will run, while partner A is running, partner B will be doing max effort T2B. When partner A comes in from the run, both partners will switch.

Partners can partition run as desired until both have each completed a mile run.

Score is the 2 mile time and number of t2b

Metcon (AMRAP – Reps)

Mobility

-Shoulders

-Achilles tendon

-Hamstrings

-Calves