3/12/19

CrossFit Brunswick – CrossFit

Warm-up

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Strength

3 snatches (squat) every 1:30, sets

are not touch and go. Athletes may drop

weight, reset quickly then preform next rep.

Start at 60% of 1rm and work your way to

heavy set of 3.

Snatch (8×3)

Metcon

Metcon (Time)

800m run buy in then 3 rounds:

12 OHS 115/85

30 DU

10 Bar over burpees

800m run cash out

3/11/19

CrossFit Brunswick – CrossFit

21 Day Challenge starts tonight at 7:30pm if you have a friend who is wanting to jump in!

Be sure to check your emails for our Spring Special!

Driven Order will be placed on March 15th!

March 15th is the Free Friday and the Social! WE will be hosting a welcome party for Coach Kyle, we will have Family Health Chiropractic doing free massages and spinal screenings, as well as the meal prep company DumealZ bringing samples. Be sure to grab a friend and bring your appetite!

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!

March 30th we will be having a Row Clinic after the HERO WOD on Saturday! Come and get more proficient at rowing!

Warm-up

18min

50′ high knees

50′ butt kicks

25′ burpee broad jump

25′ inch worm

50′ walking samson stretch

w/barbell 2 sets:

5 thrusters

5 back squats with 3sec pause

5 front rack lunges

warm up 1 & 1/4 and DB snatch

Strength

One set of the 1 & 1/4 front squats

every 2min, after the front squats

preform 6 DB snatches. Use the first four sets of

the front squats as a warm up, last two sets

should be at 90% of 1rm 1 & 1/4 front squat.

1 & 1/4 Front Squat (6×3)

From the Floor

Dumbbell Snatch (6×6)

Athletes choice on DB weight

Metcon

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

3/10/19

CrossFit Brunswick – CrossFit

Be sure to check your emails for our Spring Special!

Driven Order will be placed on March 15th!

March 15th is the Free Friday and the Social! WE will be hosting a welcome party for Coach Kyle, we will have Family Health Chiropractic doing free massages and spinal screenings, as well as the meal prep company DumealZ bringing samples. Be sure to grab a friend and bring your appetite!

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!

March 30th we will be having a Row Clinic after the HERO WOD on Saturday! Come and get more proficient at rowing!

Warm-up

Sally Up (OHS squat w/pvc)

couch stretch 1min per

3 downward dog to seal

1min bottom squat on rig

3 downward dog to seal

pigeon stretch 45sec per

3 downward dog to seal

10min to warm up/set up for WOD

Partner WOD

Metcon (Time)

20 Snatches 95/65 (+115/75 squat snatch)

40 AMSU (+GHD Sit ups)

80 DU

100′ walking lunge (+DB lunge 50/35)

20 snatches 95/65 (+115/75 squat snatch)

40 AMSU (+GHD)

80 DU

100′ walking lunge (+DB 50/35)

3/9/19

CrossFit Brunswick – CrossFit

Be sure to check your emails for our Spring Special!

Driven Order will be placed on March 15th!

March 15th is the Free Friday and the Social! WE will be hosting a welcome party for Coach Kyle, we will have Family Health Chiropractic doing free massages and spinal screenings, as well as the meal prep company DumealZ bringing samples. Be sure to grab a friend and bring your appetite!

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!

March 30th we will be having a Row Clinic after the HERO WOD on Saturday! Come and get more proficient at rowing!

Warm-up

Roxanne (burpee)

Banded leg stretches 45 sec each

banded ankle stretch 1min each

worlds greatest stretch 1min per

w/empty barbell 3 sets:

5 good mornings

5 thrusters

5 front rack lunges

Metcon

Dae Han (Time)

3 Rounds for time of:

Run 800m with a 45# barbell

3 Rope Climbs, 15′

12 Thruster, 135#
In honor of U.S. Army Sergeant First Class Dae Han Park, 36, of Watertown, Connecticut, died on March 12, 2011
To learn more about Dae Han click here

3/8/19

CrossFit Brunswick – CrossFit

Friday Night Lights is back! We will start heats beginning at 4:30pm

Be sure to check your emails for our Spring Special!

Driven Order will be placed on March 15th!

March 15th is the Free Friday and the Social! WE will be hosting a welcome party for Coach Kyle, we will have Family Health Chiropractic doing free massages and spinal screenings, as well as the meal prep company DumealZ bringing samples. Be sure to grab a friend and bring your appetite!

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!

March 30th we will be having a Row Clinic after the HERO WOD on Saturday! Come and get more proficient at rowing!

Warm-up

Metcon

Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 50lb/35lb

50 dumbbell box step-ups 24in/20in

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes

Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell front-rack lunge 50lb/35lb

50 dumbbell box step-ups

50 5-in. elevated strict HSPU

200-ft. bear crawl

Time cap: 10 minutes

Crossfit Games Open 19.3 Masters (55+) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 35b/20lb

50 dumbbell box step-ups 24in/20in

50 5-in. elevated strict HSPU

200-ft. handstand walk

Time cap: 10 minutes

Crossfit Games Open 19.3 Masters Scaled (55+) (AMRAP – Reps)

200-ft. dumbbell front-rack lunge 20lb/10lb

50 dumbbell box step-ups 20in/16in

50 dumbbell strict press 20lb/10lb

200-ft. bear crawl

Time cap: 10 minutes

Crossfit Games Open 19.3 Teens (Ages 14-15) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 35lb/20lb

50 dumbbell box step-ups 24in/20in

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes

Crossfit Games Open 19.3 Teens Scaled (Ages 14-15) (AMRAP – Reps)

200-ft. dumbbell front-rack lunge 35lb/20lb

50 dumbbell box step-ups 24in/20in

50 5-in. elevated strict HSPU

200-ft. bear crawl

Time cap: 10 minutes