Friday 042018

CrossFit Brunswick – CrossFit

Box News:

-TODAY is the return of Free Friday & the CFB Social! Bring a friend to any class today for a FREE PartnerWOD. Social to follow the 6:15class!

-Our latest 21-day Challenge started this week! Be sure and introduce yourself to all the new faces you see!

-We will be doing a Beach WOD Day May 19th!! Details coming soon…

-Memorial Day Murph will be Monday, May 28th at 10AM!


Happy Friday! We love getting together and working out, so let’s do BOTH today! Social following the 6:15 class! #socialsareback #foodfoodfood #bringafriend #hangoutwithus

Warm-up

20min for Warm-up, Mobility, & Instruction

2 Rounds w/an empty barbell:

20sec Barbell Good Mornings

10sec Rest

20sec Barbell Back Squats

10sec Rest

20sec Straight Leg Deadlift

10sec Rest

20sec Sumo Deadlift High-Pull

10sec Rest

Then, 5min for Mobility (as needed):

Couch Stretch 1min/side

Lower Back Mobility (Athletes Choice), 2min

Then, Review & Warm-up Deadlifts to 60%1RM

Strength

Deadlift (10 x 3 @ 60%1RM)

-1 set of 3 reps every 2min for 20min (10 rounds)

-WE WILL BE USING A TEMPO TODAY!!

-5 second descent when LOWERING each rep, let the weight touch, then explode up.

-All sets at the same weight.

-On your final set, go for Max Touch-and -Go Reps WITHOUT TEMPO (put reps in comments)

-3-5 HSPU or progressions per set

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
***12 min Cap***

Partner Variation:

Diane Relay

Partner 1 will do 21 deadlifts, then tag partner 2 who will do 21 deadlifts, then tag partner 1 who will do 21 HSPU, then tag partner 2 who will do 21 HSPU, so on and so forth.

New/VIsiting Athletes, Scale with:

Light deadlifts & Push-ups/Shoulder Press

Extra Credit

Strength/Accessory: 10 x 8-10 GHD Sit-ups

Skill/Conditioning: 2 x 400m Sprints (jog to the 800m mark and sprint back)

Mobility:Banded Spinal Mobilization, 5min/side

Thursday 041917

CrossFit Brunswick – CrossFit

Box News:

-Free Friday & CFB Social returns TOMORROW! Bring a friend to any class on Friday for a FREE PartnerWOD. Social to follow the 6:15class!

-Our latest 21-day Challenge started this week! Be sure and introduce yourself to all the new faces you see!

-We will be doing a Beach WOD Day May 19th!! Details coming soon…

-Memorial Day Murph will be Monday, May 28th at 10AM!


Coach: “Use 60% of a recent max.” Athlete: “Hypothetically, I should be this strong based on a max I almost hit 2 years ago SOO I’m goin with it.” Worry less about the weight, guys. Focus on perfecting positions. #humbleddaily #trusttheprocess #egocheck

Warm-up

15min for Warm-up, Mobility, & Instruction

4 Rounds:

30sec Jump Rope

30sec Burpees

30sec Rest

Then, Mobility (as needed):

Dragon Stretch, 1min/side

Pigeon Stretch, 1min/side

Review and Warm-up Front Squats

Strength

Front Squat (10 x 5)

-1 set of 5 reps every 2min for 20min (10 sets)

-Use first 5 sets to work up to your working weight for today, 60-65%1RM.

-Last 5 sets are all at the same weight.

-On your final set, go for Max Reps (put reps in comments)

-Alt between practicing pull-ups & Jump rope each round

Metcon

Metcon (AMRAP – Rounds and Reps)

15min AMRAP:

50 Double-Unders

5 Front Squats 155/105 (+205/135)

5 Burpee Chest-to-Bar Pull-ups (+Bar Muscle-ups)

Extra Credit

Strength/Accessory: 5 x 8-10 GHRs

Skill/Conditioning: 10min Row @ a conversational pace.

Mobility: LAX Ball/Floss Calves & Ankles

Sunday 042218


CrossFit Brunswick – CrossFit

Box News:

-A big thanks to everyone that came out for the Social! We hope to keep seeing plenty of new faces in our future social events!

-Our latest 21-day Challenge started this week! Be sure and introduce yourself to your new fitfam members!

-We will be doing a Beach WOD Day May 19th!! Details coming soon…

-Memorial Day Murph will be Monday, May 28th at 10AM!

Warm-up

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

Metcon

For All Metcons, Rx is a team of 3, Rx+ is a team of 2.

Metcon (Weight)

0:00-12:00, for Weight:

1-Mile Combined Run*

ME Clean & Jerks for total weight lifted**

*athletes will TAG & SWAP every 200m until they have completed 1 mile.

**On the barbell portion, one athlete working at a time, swapping as desired. If sharing a barbell no tag required.
12:00-15:00 REST

Metcon (Distance)

15:00-27:00, for Distance:

100 Tire Flips*

100 “In-and-Out” Tire Jumps*

ME 200m Runs*

*Athlete’s will swap after every tireflip, after every tire jump, and after every 200m Run.
27:00-30:00 REST

Metcon (Time)

30:00-35:00

Partner/Team Karen

For Time:

150 WBS 20/14

-Partners MUST SWAP once the WBS are broken for any reason. Partners will weight on the opposite side of the gym from where the WBS are being performed.

Monday 043018


CrossFit Brunswick – CrossFit

Warm-up

Strength

Front Squat (10 x 3 @ 60% 1RM)

-1 set of 3 reps every 90sec for 15min (10 rounds)

-WE WILL BE USING A TEMPO TODAY!!

-5 seconds descent when LOWERING each rep, settle into your bottom position, then explode up!

-All sets at the same weight.

Metcon

Extra Credit

Monday 050718


CrossFit Brunswick – CrossFit

Warm-up

Strength

High-Hang Clean & Jerk (15min to find a 1RM)

-Counting good reps only! Keep that good technique that we have been working on!

Low-Hang Clean & Jerk (10min to find a 1RM)

Metcon

Extra Credit

Friday 050418


CrossFit Brunswick – CrossFit

Warm-up

Strength

Push Press (Build to a 5RM)

Push Press (3 x 5 @ 90% Today’s 5RM)

Metcon

Extra Credit