Thursday 121417

CrossFit Brunswick – CrossFit


Christmas Party this Saturday! See ya’ll there! #tistheseason #fitfam #datbarbelltho

Warm-up

20min for Warm-up, Mobility, & Instruction

5min EMOM

5 Burpees + 5 WBS

Then, Mobility

Wrist Mobility, 1min/side

Banded Shoulder Tricep Stretch, 1min/side

Bow and Arrow Stretch, 1min/side

Couch Stretch 1min/side

Pigeon Stretch 1min/side

Then, 5reps each w/empty barbell

High-Hang Power Clean

Shoulder Press

Low-Hang Power Clean

Push Press

Mid-Shin Power Clean

Push Jerk

Mid-Shin Power Clean

Split Jerk

Strength

CFB Clean Complex (15min to find your heavy set of the complex)

1 Clean + 1 Hang Clean + 1 Push Press +

1 Clean + 1 Hang Clean + 1 Push Jerk +

1 Clean + 1 Hang Clean + 1 Split Jerk +

-all 9 movements must be unbroken/touch-and-go for the complex to count.

Metcon

Metcon (Time)

3 Rounds for Time, 12min Cap:

20 Hang Power Cleans 95/65

20 Front Squats 95/65

20 Shoulder-to-OH 95/65

Extra Credit

Strength/Accessory: 5 x 8-10/arm DB Bent Over Row

Skill/Conditioning: 10 Burpees EMOM for 10min

Mobility: Shoulders, 3min/side

Wednesday 121317

CrossFit Brunswick – CrossFit

Box News: Free Friday is this week! NO SOCIAL (see below)

Kate & Al will be hosting our Christmas Party this Saturday the 16th! There is a sign-up sheet on the front desk with more details.

Remember to send us your CFB Success Story for a chance to a free hoodie! Hoodie Pre-orders are going on NOW!


Remember Free Friday is on this Friday! Grab your favorite person and come workout! #Freefriday #myperson #fitfam

Warm-up

10min for Warm-up, Mobility, & Instruction:

2min Jump Rope Practice

Then, 2sets of

10HR push-ups

10 Band Pull-Aparts

Mobility:

~5min Coaches Choice Shoulders

Skill Work

10min Alt EMOM

1st Min: ME Unbroken Strict Ring Dips

2nd Min: ME Unbroken Strict Pull-ups

Strict Pull-ups (5 x ME)

-Score Worst Set

Ring Dips (5 x ME)

-Score Worst Set

Metcon

Metcon (3 Rounds for reps)

3 Rounds for Total Reps:

In 5 min

750m Row

50 KBS 53/35

ME DU’s

5min REST between Rounds

Extra Credit

Strength/Accessory: 2xME GHD Hip Ext

Skill/Conditioning: 1mile walk/run, 400m Intervals

Mobility: Couch Stretch, 3min/side

Tuesday 121217

CrossFit Brunswick – CrossFit

Box News: Free Friday is this week! NO SOCIAL (see below)

Kate & Al will be hosting our Christmas Party this Saturday the 16th! There is a sign-up sheet on the front desk with more details.

Remember to send us your CFB Success Story for a chance to a free hoodie! Hoodie Pre-orders are going on NOW!


Pick your Poison! You get to choose which Workout will be programmed for Saturday! Be sure to vote on our Facebook page! #pickyourpoison #honorthefallen # paytheman #herowod

Warm-up

15min for Warm-up, Mobility, & Instruction

6min EMOM

40sec Slow Row + HR Push-Ups

20sec Rest & Rotate

40sec Moderate Row + Band Pull-Aparts

20sec Rest & Rotate

40sec Fast Row + Handstand Hold

20sec Rest & Rotate

Then, 5 reps each w/ a barbell

Snatch Deadlift

Hang Snatch Pull

Hang Snatch High-Pull

Hang Power Snatch

OHS

Mobility: PVC Shoulders & T-Spine Ext

Warm-up Complex

Strength

Snatch Pull Complex (10 x 1)

1 Snatch Deadlift +

1 Hang Snatch Pull +

1 Hang Snatch High-pull +

1 Hang Snatch
-1 set of the complex every 90sec

-start light and build to a heavy set of the complex with PERFECT FORM

Metcon

Metcon (AMRAP – Rounds and Reps)

20min AMRAP:

30 Cal Row

30 Power Snatches 75/55 (+115/80)

30 Toes-to-Bar

30 Box Jumps 24/20 (+30/24)

Extra Credit

Strength/Accessory: 2 x ME AMSU

Skill/Conditioning: 5 x 100m Sprint

Mobility: Lax Ball to shins/calves

Monday 121117

CrossFit Brunswick – CrossFit

Box News: This Month’s Free Friday will be the 15th. NO SOCIAL (see below)

Kate & Al will be hosting our Christmas Party this year on Saturday the 16th! More details to come!

Remember to send us your CFB Success Story for a chance to a free hoodie!


Still sore from the week before? Take a little extra time today to mobilize and stretch it all out. #mobilitymatters #soreswagger

Warm-up

10min for Warm-up, Mobility, & Instruction.

60′ High Knees

60′ Butt Kickers

60′ Walking Lunges

60′ Walking Groiner Stretch

60′ Banded Glute Activation (forward)

60′ Banded Glute Activation (backward)

Mobility: 2min bottom squat hold (or rig squats)

Warm-up back squats

Strength

Back Squat (10 x 5)

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

-use first 5 sets to warm-up to 70-80%

-do last 5 sets at the same weight.

-warm up pull-ups between sets.

Metcon

Metcon (Time)

For Time, 20min Cap:

21-15-9 Pull-ups (+C2B)

21-15-9 Push-Ups (+HSPU)

21-15-9 Air Squats (+Goblet Squat 53/35)

-200m Run between each and every movement.
For ex.

21 Pull-ups

200m Run

15 Pull-ups

200m Run

9 Pull-ups

200m Run

21 Push-ups

200m Run…….

Extra Credit

Strength/Accessory: 5 x 8-10 DB Bicep Curls

Skill/Conditioning: 5 x ME HS Hold

Mobility: Foam Roll/ Bar Smash Lats

Sunday 121017

CrossFit Brunswick – CrossFit


You guys did a wonderful job checking in last month! Keep up the great work and be sure to check in this month so we can do even better!!! #Books4kids #Checkin #sweatangels

Warm-up

10min for WOD Explanation & Athlete’s Choice Warm-up

Metcon

Metcon (Distance)

36min Partner Monster Mash for Distance:

0:00-10:00 Partner Relay:

Farmer’s Carry Hold 25/15# Plates

-One Partner will Row while the other holds their two plates. May only row while both plates are bring held off the ground.

10:00-13:00min Recovery Row

13:00-23:00min Partner Relay

Hand Stand Hold

-One Partner will Row while the other holds a handstand. May only row while partner holding their handstand.

23:00-26:00 Recovery Row

26:00-36:00 Partner Relay

Wall Sit (hips at parallel, hands on head)

-One Partner will Row while the other holds a Wall Sit. May only row while partner holding their Wall Sit.

Saturday 120917

CrossFit Brunswick – CrossFit

Box News: Remember to send us your CFB Success Story for a chance to a free hoodie!

This Month’s Free Friday will be the 15th. NO SOCIAL (see below)

Kate & Al will be hosting our Christmas Party this year on Saturday the 16th! More details to come!


#herowodsaturday #honorthyheroes #honorthefallen #RIP

Warm-up

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

Metcon

PK (Time)

5 Rounds for time of:

10 Back Squats, 225#

10 Deadlifts, 275#

400m Sprint

Rest 2-Minutes
In Honor of U.S. Army Capt. Andrew Pedersen-Keel, of South Miami, Florida, died March 11, 2013
To learn more about PK click here