Wednesday 112118

CrossFit Brunswick – CrossFit

We will be Closed on Thanksgiving and be open for our Annual Black Friday WOD at 9am ONLY Friday.

Our Annual CFB Christmas Party will be after the 6:15 Class on December 14th! Be sure to bring a friend!

Hoodie Pre-orders will be ongoing until December 1st. Be sure to get yours!

Driven Orders will be going in on November 21st!


Get your work in today- tomorrow we’re closed for GainsGiving! #crossfitbrunswick #gainsgiving

Warm-up

10 Min:

Red Robin AB

Strength

Deadlift (5 x 5)

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

-Start light and build to a moderately heavy set of 5 (NOT necessarily a 5RM attempt!!)

-Get at least 1 set in at bodyweight (or weight to be used for today’s metcon) and 1 set HEAVIER than that weight.

Metcon

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″

Cool Down

Banded stretch

Tuesday 112018

CrossFit Brunswick – CrossFit

Our Annual CFB Christmas Party will be after the 6:15 Class on December 14th! Be sure to bring a friend!

Hoodie Pre-orders will be ongoing until December 1st. Be sure to get yours!

Driven Orders will be going in on November 21st!


Just because you make agonizing faces doesn’t mean you’re not enjoying it. You know you are. #captionthis #jeffandjosh #grabapartner #crossfitbrunswick

Warm-up

10 Minutes of Coach Specific Shoulder Mobility

Strength

Strength

Overhead Lunge (5 x 10)

-1set of 10alt Overhead Stationary Lunges every 5min for 15min.

-Build to a heavy set of 10.

-This is an unfamiliar movement for many of us, so start LIGHT and focus on maintaining tension through the midline and shoulders.

WOD Prep

5 Minutes DB snatch review

Metcon

Metcon (AMRAP – Rounds and Reps)

16min Partner Relay:

5 DB Snatches (Right Arm)

5 DB OHS (Right Arm)

30′ OH Carry (Right Arm)

5 DB Snatches (Left Arm)

5 DB OHS (Left Arm)

30′ OH Carry (Left Arm)

50 Double-Unders*

Rx: 50/35

*DUs finish the round, but next partner may start their DB work as soon as first partner finishes their DB work*

Monday 111918

CrossFit Brunswick – CrossFit

We will be Closed on Thanksgiving and be open for our Annual Black Friday WOD at 9am ONLY Friday.

Our Annual CFB Christmas Party will be after the 6:15 Class on December 14th! Be sure to bring a friend!

Hoodie Pre-orders will be ongoing until December 1st. Be sure to get yours!

Driven Orders will be going in on November 21st!


When Monday hits and you’re not ready… #thatonehurt #keeptrudgingthrough #itsturkeyweek #gainsseason #crossfitbrunswick

Warm-up

4 Rounds

200 M Run

15 WBS

20 Air Squats

Strength

Back Squat (5 x 10)

-1 set of 10 reps every 3min for 15min (5 sets) starting at 40-50%1RM.

-Add weight each round, aiming for a new 10RM.

Metcon

Metcon (Time)

For Time, 12min Cap:

800m Run

60 Air Squats

40 HR Push-ups

20 Pull-ups

Cool Down

800 M Weighted Walk

Sunday 111818

CrossFit Brunswick – CrossFit

We will be Closed on Thanksgiving and be open for our Annual Black Friday WOD at 9am ONLY Friday.

Our Annual CFB Christmas Party will be after the 6:15 Class on December 14th! Be sure to bring a friend!

Hoodie Pre-orders will be ongoing until December 1st. Be sure to get yours!

Driven Orders will be going in on November 21st!


FALSE. Cure for soreness is Sunday partner wods. #whatarerestdays #ithurts #sobad #crossfitbrunswick

Warm-up

15 Minutes Athletes Choice Warmup

Metcon

Metcon (AMRAP – Rounds and Reps)

Two 15min Rounds for AMRAP:

In 15min:

800m Partner Run Buy-In (both athletes run together)

Then, AMRAP in Remaining Time, Swapping Every Full Round:

5 Strict Pull-Ups

10 HR Push-Ups

15 Air Squats

Rest 5min, then Repeat
-Score will be combined Rounds completed from both rounds, plus combined remaining Reps from both rounds.

Herowod Saturday 111718

CrossFit Brunswick – CrossFit

Our Annual CFB Christmas Party will be after the 6:15 Class on December 14th! Be sure to bring a friend!

Hoodie Pre-orders will be ongoing until December 1st. Be sure to get yours!

Driven Orders will be going in on November 21st!


#herowodsaturday #honorthefallen

Warm-up

20 Minutes Athlete’s Choice Warmup

Metcon

Jason (Time)

100 Squats

5 Muscle-ups

75 Squats

10 Muscle-ups

50 Squats

15 Muscle-ups

25 Squats

20 Muscle-ups
In honor of S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007.
To learn more about Jason click here

Friday 111618

CrossFit Brunswick – CrossFit

No Social TONIGHT! We are gearing up to have an awesome Christmas party here a the box DECEMBER 14th!
Free Friday will still be on going so bring a friend!


Friday feels are all over their faces! Must’ve been before the WOD….. #itsFriyay #fridayfeels #endorphingrin #crossfitbrunswick

Warm-up

5 Minutes Wallball Hot Potato

10 Minutes:

200 Meter Row

10 Banded Goodmornings

5 Strict PU

10 DU

WOD Prep

10 Minutes to Warmup to DL weight

Metcon

Bradshaw (Time)

10 rounds for time of:

3 Handstand Push-ups

6 Deadlifts, 225 #

12 Pull-ups

24 Double-unders
In honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009
To learn more about Bradshaw click here
-35min Cap

Extra Credit