Saturday 102117

CrossFit Brunswick – CrossFit

HeroWOD Saturday!

Box News: Halloween Party at Daniel & Danielle’s tonight!
Veteran’s Day Murph, Saturday November 11th.
Gobble Games Competition at Hyperformance athletics, November 11th.
Happy WODsgving Competition at CF Grit, November 18th.

Warm-up

20min for WOD Explanation & Athlete’s Choice Warm-up


#herowodsaturday #honorthyheroes #honorthefallen

Metcon

Morrison (Time)

50-40-30-20-10

Wall-Ball Shots, 20#

Box Jumps, 24″

Kettlebell Swings, 53#
In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010
To learn more about Morrison click here

Friday 102017

CrossFit Brunswick – CrossFit

Box News: The Free Friday & CFB Social is TODAY! Bring a friend by any class for a fun partner workout! Hang out and have fun at the CFB Social following the 6:15class.

Halloween Party at Daniel & Danielle’s this Saturday!

Veteran’s Day Murph, Saturday November 11th.

Gobble Games Competition at Hyperformance athletics, November 11th.

Happy WODsgving Competition at CF Grit, November 18th.


#freefriday #funstuff #groupwork #anyonecandoit

Warm-up

15min for Warm-up,Mobility, & Instruction

3min of “Pizza Game”

Then, 3 sets of

10 AMSU

10 Shoulder Press w/ PVC

60sec Double/Single-Under Practice

Mobility:

PVC Shoulders

Calf/Ankle Stretch

Warm-up Shoulder Press

Strength

Shoulder Press (10 x 3 @50-55%1RM)

-3reps EMOM for10min

-These should be light but FAST

-Continue to practice jumping rope between sets

Metcon

Metcon (AMRAP – Rounds and Reps)

20min Partner Relay:

5 Double-Unders (x3 singles)

5 Shoulder Press 75/55

200m Run

*increase the Double-Under and Shoulder Press reps by 5 each round.
Partners will TAG and swap after each full round.

Extra Credit

Strength/Accessory: 5 x ME Strict Pull-ups

Skill/Conditioning: Spend 5min drilling your rope climb foot wrap.

Mobility: Dragon Stretch, 3min/side

Thursday 101917

CrossFit Brunswick – CrossFit

Box News: The Free Friday & CFB Social is tomorrow!

Halloween Party at Daniel & Danielle’s this Saturday!

Veteran’s Day Murph, Saturday November 11th.

Gobble Games Competition at Hyperformance athletics, November 11th.

Happy WODsgving Competition at CF Grit, November 18th.


#freefriday #qualityoverquantity #getsomefitness

Warm-up

15min for Warm-up, Mobility, & Instruction

800m MB Run w/Partner

Then, 2sets of

10 WBS

10 Band Pull Aparts

5 Wall Walks

1 Max Effort L-Sit Hold

Mobility:

Banded Internal/External Shoulder Rotations 2min/side

Skill Work

We’ll dedicate 10min today to working on Pull-ups & HSPU Progressions.

Metcon

Metcon (Time)

For Time, 25min Cap:

400m Run

21 HSPU

21 Pull-ups

400m Run

15 HSPU (+1″ Deficit)

15 Pull-ups (+C2B)

400m Run

9 HSPU (+2″ Deficit)

9 Pull-ups (+Bar MUs)

400m Run

Extra Credit

Strength/Accessory: 5 x ME HS Hold

Skill/Conditioning: Tabata Assault Bike Sprints

Mobility: Lax Ball to Shoulders& Lats

20171019

CrossFit Brunswick – SpinalFit

Warm-up

SPINAL BASICS:

Spinal mobility/Y-W-T-L/PVC Progressions

High knees/bottom kicks

Frankenstein/Ballerina

Toy Soldier/Karaoke

Skill Work

Tabata 4 rounds of 30:10

pocket knives

superman

hollow rocks

bird dogs

push ups

Metcon

Burst Training Rowing and Jumping air squats

4 Rounds for Reps of each:

1 Min row or jumping air squats

90 seconds rest

Wednesday 101817

CrossFit Brunswick – CrossFit

Box News: The Free Friday & CFB Social will this week!

Halloween Party at Daniel & Danielle’s this Saturday!

Veteran’s Day Murph, Saturday November 11th.

Gobble Games Competition at Hyperformance athletics, November 11th.

Happy WODsgving Competition at CF Grit, November 18th.


#WCW #realwomenrunwithvests #getitgirls

Warm-up

20min for Warm-up, Mobility, & Instruction

4min Alt Tabata:

Burpees & AMSU (4 sets each)

Then, 4 sets:

60′ Banded Glute Activation

10 Barbell Deadlifts

5 Barbell Good Mornings

Mobility:

Athlete’s Choice

Lower Back and/orHamstrings ~2min

Warm-up Deadlift to 55-60%1RM

Strength

Deadlift (10 x 5)

-1 set of 5 reps every 2min for 16min.

-Use the same weight, 55-60%1rm, for all 8sets.

-Warm-up/practice Toes-to-bar Progressions between sets

Metcon

Metcon (AMRAP – Rounds and Reps)

12min AMRAP:

5 Hanging Knee Raise (+T2B)

5 Deadlifts 185/125 (+225/155)

5 Bar Facing Burpees

Extra Credit

Strength/Accessory: Accumulate 2min/side pallof press

Skill/Conditioning: 10min EMOM, 10 unbroken WBS

Mobility: Banded Spinal Rotations, 2min/side

Tuesday 101717

CrossFit Brunswick – CrossFit

Box News: The Free Friday & CFB Social will this week!

Halloween Party at Daniel & Danielle’s this Saturday!

Veteran’s Day Murph, Saturday November 11th.

Gobble Games Competition at Hyperformance athletics, November 11th.

Happy WODsgving Competition at CF Grit, November 18th.


#putdownthepizza #pickupweights #oops

Warm-up

10min for Warm-up, Mobilize, and Instruction:

60′ High Knees + 10 Air Squats

60′ Butt-Kickers + 10 Air Squats

60′ Walking Samson Stretch + 10 Air Squats

60′ Walking Quad Stretch + 10 Air Squats

60′ Banded Glute Activation (forward) + 10 Air Squats

60′ Banded Glute Activation (backward) + 10 Air Squats

Mobility: 2min Bottom Squat Hold

Warm-up Back Squat

Strength

Back Squat (10 x 5)

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

-Use first 5 sets to warm-up to 65-75%1RM

-Do last 5 sets all at same weight.

-Mobilize calves/ankles and/or practice/warm-up

for the 1-mile run between sets.

Metcon

1-Mile Run (Time)

Max Effort 1-Mile Run

Extra Credit

Strength/Accessory: 3 x 8-10 DB Bicep Curls

Skill/Conditioning: 800m Weighted Walk

Mobility: Lax Ball to shins & feet