Saturday 052618

CrossFit Brunswick – CrossFit

Box News:

-Our next 6-Week Nutrition Challenge will be starting TODAY at 10am (following the 9am HeroWOD) All participants need to be present for initial measurements and the Overview Lecture.

-Tomorrow we will be open from 12-1ish for Open Gym ONLY for anyone needing to get in that last minute Murph Prep!

-Memorial Day Murph will be Monday, May 28th. Doors Open at 9:30, First Wave at 10AM!


#herowodsaturday #honorthyheroes #honorthefallen #RIP

Warm-up

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

Metcon

Holleyman (Time)

30 Rounds for time of:

5 Wall-Ball Shots, 20#

3 Handstand Push-ups

1 Power Clean, 225#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, was killed on August 30, 2004
To learn more about Holleyman click here
-We will be retesting this HeroWOD in 6 weeks!

Friday 052518

CrossFit Brunswick – CrossFit

Box News:

-Our next 6-Week Nutrition Challenge will be starting TOMORROW at 10am! Today is the last day to sign-up! (There will still be a HeroWOD at 9am to benchmark but is not required)

-Sunday we will be open from 12-1ish for Open Gym ONLY for anyone needing to get in that last minute Murph Prep!

-Memorial Day Murph will be Monday, May 28th. Doors Open at 9:30, First Wave at 10AM!


“Good, better, best. Never let it rest. Til your good is better and your better is best.” -St. Jerome // It’s Friday! Murph is Monday! Free to anyone! Don’t forget! #memorialdayweekend #Murph #fridayfeelz #getready

Warm-up

15min for Warm-up, Mobility, & Instruction

Slow 4min AMRAP

10 Cal Row

10 AMSU

10 WBS

Then, Mobility

Banded Shoulder/Tricep Stretch, 1min/side

Then, w/empty barbell

5 Tall Muscle Clean + 1 Front Squat

5 High Hang Muscle Clean + 1 Front Squat

5 Low Hang Muscle Clean + 1 Front Squat

5 Push Press

5 High Hang Power Clean + 1 Front Squat

5 Low Hang Power Clean + 1 Front Squat

5 Push Jerk

Review & Warm-up Low-Hang Clean & Jerks

Strength

Low-Hang Clean & Jerk (15 x 1)

-1 Low-Hang C&J EMOM for 15min.

-First 5 reps @60% 1RM

-Second 5 reps @65% 1RM

-Last 5 Reps @70% 1RM

Metcon

CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups
-Scale Ring MU with Burpee Chest-to-Bar Pull-ups

Extra Credit

Strength/Accessory: 5 x ME DB Shoulder Press, 30sec Rest

Skill/Conditioning: 15min Assault Bike @conversational pace

Mobility: Bar Smash/Foam Roll Legs

Thursday 052418

CrossFit Brunswick – CrossFit

Box News:

-Summer Tank Tops are available for pre-order! Pre-orders are due by Thursday!!

-Our next 6-Week Nutrition Challenge will be starting on THIS Saturday May 26th! Going with a team challenge this time! Grab your teammates and sign-up at the front desk!

-Memorial Day Murph will be Monday, May 28th. Doors Open at 9:30, First Wave at 10AM!


Say what, now? We have to do HOW many reps? I think we all know the feels! #maxeffort #knowyourlimits #butpushthem #dontbeasandbagger #wewillfindyou

Warm-up

15min for Warm-up, Mobility, & Instruction

3min Jump Rope Practice

1min KBS

1min Single-arm KB Deadlift (Right)

1min Single-arm KB Deadlift (Right)

Then, Mobility

Athlete’s Choice Lower back, Glutes, & Hamstrings, 3min

Then, 5reps each w/empty barbell

Hang Power Clean

Back Squat

Good Morning

Straight legged Deadlift

Deadlift

Review & Warm-up Deadlift

Strength

Deadlift (10 x 5)

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

-Use first 5 sets to work up to your working weight for today, ~70-75%1RM.

-Last 5 sets are all at the same weight.

-On your FINAL set, do as many reps as possible with good form (aim for 10+)

-Alt. between 3-5 Box Jumps and Jump Rope practice per set.

Metcon

Metcon (AMRAP – Rounds and Reps)

12min AMRAP:

30 Double-Unders

10 Alt Pistols

10 Box Jump-Overs 24/20

Extra Credit

Strength/Accessory: 5 x 10-12 GHD Sit-ups

Skill/Conditioning: 1mile Walk/sprint, 200m intervals

Mobility: Lower Back/Glutes/Hamstrings

Wednesday 052318

CrossFit Brunswick – CrossFit

Box News:

-Summer Tank Tops are available for pre-order! Pre-orders are due by Thursday!!

-Our next 6-Week Nutrition Challenge will be starting on THIS Saturday May 26th! Going with a team challenge this time! Grab your teammates and sign-up at the front desk!

-Memorial Day Murph will be Monday, May 28th. Doors Open at 9:30, First Wave at 10AM!


WHOA. You guys are KILLING the PRs this month. Continue your hard work! We see you! #230prs #yallstrong #thisprogrammingtho #gainz #cfb

Warm-up

10min for Warm-up, Mobility & Instruction

For Quality:

30 Air Squats

2min Rig Squats

20 Wall Squat Therapy w/PVC

2min T-Spine Ext

5 Behind-the-Neck Push Press w/PVC or empty Barbell

5 Behind-the-Neck Push Jerk w/PVC or empty Barbell

10 OHS w/PVC or empty Barbell

Warm-up & Review Overhead Squats

Strength

Overhead Squat (10 x 3)

-3 OHS every 2min for 20min (10rounds)

-from the Racks

-Build to a heavy triple

-After each OHS set, perform 1-2 DB Hang Clean & Jerk per arm

Metcon

Metcon (AMRAP – Rounds and Reps)

20min Partner Relay:

6 DB Hang Clean & Jerk (3 right arm then 3 left arm) 50/35

200m Run

Extra Credit

Strength/Accessory: 5 x ME Handstand Hold

Skill/Conditioning: 3mile Assault Bike for Time

Mobility: Banded Ankles, 3min/side

Tuesday 052218

CrossFit Brunswick – CrossFit

Box News:

-Summer Tank Tops are available for pre-order! Pre-orders are due by Thursday!!

-Our next 6-Week Nutrition Challenge will be starting on THIS Saturday May 26th! Going with a team challenge this time! Grab your teammates and sign-up at the front desk!

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


Some days look a lot like this.. take some recovery time if you need it! If not, we’re here for your fitness needs! #dogsofcrossfit #mustbenice #recoverwell #crossfitbrunswick

Warm-up

20min 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 Hard Row + AMSU

20sec Rest & Rotate

Then, 4min for Mobility:

Internal/External Banded Shoulders, 2min/side

Then, 5 reps each w/empty barbell

Hang Power Clean

Elbow Rotations

Behind-the-Neck Shoulder Press

Shoulder Press

Review & Warm-up Shoulder Press to ~50%1RM

Strength

Shoulder Press (5 X ME @ ~50%1RM)

-1 Max Effort set every 3min for 15min

-Score your WORST SET, aiming for 10+ reps per set.

-perform 1 set of ME UB Strict Pull-ups per round

Strict Pull-ups (5 x ME UB)

-Score your worst set

Metcon

Metcon (3 Rounds for reps)

Three 3min Rounds for Reps:

0:00-3:00

30cal Row

ME AMSU

3:00-6:00 REST

6:00-9:00

30 AMSU

ME HR Push-ups

9:00-12:00 REST

12:00-15:00

30 HR Push-ups

ME Cal Row

Extra Credit

Strength/Accessory: 5 x 8-10 Barbell Curls

Skill/Conditioning: 10min EMOM 10 Burpees

Mobility: Bar Smash/Foam Roll Lats

Monday 052118

CrossFit Brunswick – CrossFit

Box News:

-Summer Tank Tops are available for pre-order! Pre-orders are due by Thursday!!

-Our next 6-Week Nutrition Challenge will be starting on THIS Saturday May 26th! Going with a team challenge this time! Grab your teammates and sign-up at the front desk!

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


“We don’t fail from getting knocked down, we fail from not getting back up.” -unknown // A little Monday Motivation for ya. Just get back up and keep breathing. #mondaymotivation #postwodstarfish #theydead #hurtssogood

Warm-up

12min for Warm-up, Mobility, & Instruction

60′ High Knees

60′ Butt Kickers

10 Air Squats

60′ Walking Samson Stretch

60′ Walking Groiner Stretch

10 Jump Squats

60′ Banded Glute Activation

60′ Banded Glute Activation

Then, Mobility

Rig Squats,~2min

Review & 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 work up to your working weight for today, ~70-75%1RM.

-Last 5 sets are all at the same weight.

-On your FINAL set, do as many reps as possible with good form (aim for 10+)

-Perform 8-10 alt DB Snatches between sets

Metcon

Metcon (Time)

For Time, 18min Cap:

3 Rounds of:

10 Front Squat 95/65 (+135/95)

10 Bar-Facing Burpees

Then, 2 Rounds of

10 Front Squat 135/95 (+155/105)

10 Bar-Facing Burpees

Then, 1 Round of:

10 Front Squat 155/105 (+185/125)

10 Bar-Facing Burpees

Extra Credit

Strength/Accessory: 5 x 8-10 GHRs

Skill/Conditioning: 1mile Walk/Jog, 400m Intervals.

Mobility: Bar Smash/Foam Roll quads