Monday 082117

CrossFit Brunswick – CrossFit

Box News: CrossFit Brunswick is hosting the Garage Game World Wide WOD competition Sept 9! Click below for details.
http://www.thegaragegames.com/events/world-wide-wod-global-aftermath-2017/



Warm-up

15min for Warm-up, Mobility, & Instruction

“Roxanne”

Then, 2 Rounds

1min Elbow Rotations

5 Hang Power Cleans

5 Front Squats

5 Shoulder Press

5 Push Press

Warm-up Push Press

Strength

Push Press (10 x 3)

-1 set of 3 reps every 90sec

-Use first 5 sets to build to a working weight around 70-75%

-Perform last 5 sets all at the same weight

-FROM THE FLOOR.

Metcon

Metcon (Time)

For Time, 18min Cap:

30-20-10

Hang Power Cleans 75/55 (+95/65)

Push-Press 75/55 (+95/65)

Bar-Over Burpees

Extra Credit

Strength/Accessory: 50 + 50 GHD Sit-ups +Hip Ext.

Skill/Conditioning: 10min jog/row/bike at conversational pace.

Mobility: Spend at least 5min each on your shoulders.

Sunday 082017

CrossFit Brunswick – CrossFit

Partner Hero WOD Sunday?

Warm-up

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

Metcon

Metcon (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

-If you have a vest, wear it.
-Partners will run 800m together.

-They will then alternate 20 full rounds of ‘Cindy’ (tagging is required).

-Another 800m Run together.

-Another 20 alt rounds of Cindy.

-Finish with a final 800m run together.

Saturday 081917

CrossFit Brunswick – CrossFit

It’s Christmas in August!

Per Chris’s request, we will be doing the ’12 Days of Christmas’ WOD for his farewell today.

We’re going to miss you Chris!



Warm-up

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

Metcon

12 DAYS OF CHRISTMAS!!! (Time)

For Time

Performed just like the song –

1 Thruster

2 Chest-to-Bar Pull-ups (+Muscle-ups)

3 Power Cleans

4 HSPU’s

5 Shoulder-to-Overhead

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

7 Ground-to-Overhead

8 Toes-to-Bar

9 KB Swings 53/35 (+70/53)

10 Deadlifts

11 Wallball Shots 20/14

12 Burpees!

RX:95/65, RX+:135/95

Happy Holidays!!!
Farewell Chris! You’ll always have a home here. We’ll mss you!

Friday 081817

CrossFit Brunswick – CrossFit


Bring a friend. Save a life.

Warm-up

10min for Warm-up, Mobility, & Instruction

5min of “Funnel Tag”

Then, 2 rounds with an empty barbell

5 Good Mornings

5 SDHP

5 Straight Leg Deadlifts

5 Deadlifts

Warm-up Deadlifts

Strength

Deadlift (10 x 3)

-3 touch-and-go reps every 90sec for 15min

-use the first 5 sets to build to ~70-80%

-do last 5 sets at the same weight

-New/beginner athletes will spend their 15min learning about the deadlift and the Concept2 Rower.

Metcon

Metcon (Calories)

20min Partner/Team Relay for Calories:

5 Deadlifts + Hold 155/105 (+225/155)

ME Cal Row
-Partner A will perform 5 deadlifts. Once the 5th Deadlift is complete, they will hold the barbell at the top while Partner B rows for as many calories as possible. Once the barbell is dropped, rowing will stop and partners will switch positions.

-May modified for a team of 3, one partner resting while the other two are working.

Extra Credit

Strength/Accessory: 2 x ME AMSU

Skill/Conditioning: 10min jog/row/bike at conversational pace

Mobility: Spend 10min on your back & Hamstrings

Thursday 0817117

CrossFit Brunswick – CrossFit

Box News: Tomorrow week is FREE FRIDAY!! Bring a friend to any class tomorrow for FREE. CFB Social will follow the 6:15pm class.

This Saturday will be Chris’s farewell WOD.

CFB will be hosting the Garage Games World Wide WOD on September 9th!



Warm-up

15min for Warm-up, Mobility, & Instruction

10min EMOM

1min Push-ups (slow down, fast up)

1min Barbell Bent-over Rows (3sec squeeze at the top)

1min Arm Circles 30sec/side

1min PVC Shoulders

1min Banded Shoulder-Tricep Stretch (R)

1min Push-ups (slow down, fast up)

1min Barbell Bent-over Rows (3sec squeeze at the top)

1min Arm Circles 30sec/side

1min PVC Shoulders

1min Banded Shoulder-Tricep Stretch (L)

Warm-up Bench Press & Bent Over Rows

Strength

Every 3min for 30min

5 Bench Press

10 Bent Over Rows

Bench Press (10 x 5)

-1 set of 5 reps every 3min for 30min

-use first 5 sets to build to your working weight, between 65-75%

-perform last 5 sets at the same weight.

Bent Over Row (10 x 10)

-Choose a single weight that you can maintain for all 10 sets.

Metcon

Metcon (AMRAP – Reps)

5min AMREP:

ME Burpee C2B Pull-ups (+Burpee Bar MUs)

Extra Credit

Strength/Accessory: 3×8-10 DB Chest Flys

Skill/Conditioning: 8 rounds of Assault Bike Tabata Spints

Mobility: Spend at least 5min each on your shoulders & triceps

Wednesday 081617

CrossFit Brunswick – CrossFit

Box News: This week is FREE FRIDAY!! Bring a friend to any class this Friday for FREE. CFB Social will follow the 6:15pm class.

This Saturday will be Chris’s farewell WOD.

CFB will be hosting the Garage Games World Wide WOD on September 9th!



Warm-up

15min for Warm-up, Mobility, & Instruction

“Sally Squats”

-With a barbell or kettlebell if able

Mobility:

Dragon Stretch, 1min/side

Pigeon Stretch 1min/side

Warm-up Back Squats

Strength

Back Squat (10 x 5)

-one set every 2min, starting around 50% and increasing by

~5% every two sets.

-Last 2 sets should be ~70-75%

-warm-up/practice KBS/T2B between sets

Metcon

Metcon (Time)

For Time, 20min Cap:

21-15-9-15-21

KBS 53/35

Toes to Bar

-200m Run w/plate (45/35#) between rounds

Extra Credit

Strength/Accessory: Tabata Planks, 4rounds

Skill/Conditioning: 10min EMOM, 10 WBS

Mobility: Bar Smash legs