Friday 120817

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!


Some of our awesome athletes killin it at last months Free Friday! #ropeclimbs #tireflips #familyfriday

Warm-up

10min for Warm-up, Mobility, & Instruction

400m Run or 500m Row

Then, 5 reps each with a barbell

High-Hang Power Clean

Push Press

Low-Hang Power Clean

Push Press

Thruster

High Hang Power Snatch

Low Hang Power Snatch

Warm-up Snatch

Strength

18min EMOM

*5 burpee penalty for a miss!

Snatch (6 x 1)

-1rep EMOM

-add weight every set

Thruster (6 x 1)

-1rep EMOM

-start with your best snatch weight

-add weight every set

Clean and Jerk (6 x 1)

-1rep EMOM

-start with your best thruster weight

-add weight every set

Metcon

Metcon (Time)

For Time, 21min Cap:

1mile Run

21 Clean & Jerks 135/95

800m Run

15 Thrusters 135/95

400m Run

9 Snatches 135/95

Extra Credit

Strength/Accessory: 10min alt EMOM, 10 GHD Sit-ups or Hip Ext

Skill/Conditioning: 50cal Assault Bike Sprint

Mobility: Lax Ball to feet/shins

Thursday 120717

CrossFit Brunswick – CrossFit


Looking for an easy way to get more protein into your diet? Try #drivennutrition #wheyprotein

Warm-up

20min for Warm-up, Mobility, & Skill Work

5-10min of “MB Bowling”

Then, Mobility:

Dragon Stretch, 1min/side

Athlete’s may use as much remaining time as desired today working on extra mobility or the skills & drills

Skill Work

Take 10-15min today to practice Jump Rope & Rope Climb Progressions

Metcon

Metcon (AMRAP – Rounds and Reps)

27min Partner Leapfrog:

30 Double-Unders

20 WBS

1 Rope Climb

-Workout begins an 800m Run (partners run together)

Extra Credit

Strength/Accessory: Accumulate 5min of a Plank Hold

Skill/Conditioning: 10min job/row/bike at a conversational pace

Mobility: Lax Ball to feet/shins

Wednesday 120617

CrossFit Brunswick – CrossFit

Box News: New Month, New Hashtag! Use #books4kids to help support Toys for Tots!!

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!


They say couples who workout together stay together, we are inclined to believe that! So grab your partner and get in a workout! #partnerwodforever # Fitfam #lifestyle

Warm-up

10min for Warm-up, Mobility, & Instruction

“Sally Squats” w/PVC Overhead!

Then, Mobility:

2-4min PVC Shoulders and Athlete’s Choice Hips

Warm-up OHS out of the racks

Strength

Overhead Squat (10 x 5)

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

-Use first 5 sets to warm-up to 60-70%%1RM

-Do last 5 sets all at same weight.

-Warm-up/Practice HSPU/Pull-ups/MU between sets

Metcon

Metcon (AMRAP – Rounds and Reps)

20min AMRAP:

2 Burpee Chest-to-Bar Pull-ups (+ Bar MUs)

4 HSPU (+ 4″ Deficit)

8 OHS 115/80 (+155/105)

Extra Credit

Strength/Accessory: Accumulate 3min/side Pallof Press

Skill/Conditioning: 10min EMOM, 50off 10on, Assault bike Sprints

Mobility: Shoulders Shoulders Shoulders

Tuesday 120517

CrossFit Brunswick – CrossFit

Box News: New Month, New Hashtag! Use #books4kids to help support Toys for Tots!!

We are looking at doing our Christmas Party outside the box year! If anyone has any suggestions (or wants to host one) let James know!

This Month’s Free Friday & CFB Social is tentatively scheduled for the 19th. We will keep you updated with the details!


You guys rock! That achievement board got filled up last month & we love seeing progress! #gainsfordays #achievments #hardworkpaysoff

Warm-up

18min for Warm-up, Mobility, & Instruction

2 Rounds With a partner and an MB….

40sec Air Squat w/ MB toss

20sec Rest

40sec AMSU w/ MB toss

20sec Rest

40sec Bottom Squat Hold ‘Hot Potato’

20sec Rest

Then, Mobility:

Banded Shoulder/Tricep Stretch, 1min/side

Bow & Arrow Stretch, 1min/side

T-Spine Ext. 2min

Then, w/an empty bar

5 Tall Muscle Cleans

5 High-Hang Muscle Cleans

5 Low-Hang Muscle Cleans

5 Tall Power Cleans

5 High-Hang Power Cleans

5 Low-Hang Power Cleans

Warm-up Power Clean to 60-65%

Strength

Power Clean (15 x 2)

-1 set of 2 reps EMOM for 15min

-First 5 sets @ 60-65%

-Second 5 sets @ 65-70%

-Last 5 sets @ 70-75%

-Drop and reset each rep

Metcon

Metcon (Time)

5 Rounds For time, 14min Cap:

10 Power Cleans 115/80 (+155/105)

10 Bar-Over Burpees

Extra Credit

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

Skill/Conditioning: 5 x ME HS Hold

Mobility: Foam Roll/ Bar Smash Lats

Monday 120417

CrossFit Brunswick – CrossFit

Box News: New Month, New Hashtag! Use #books4kids to help support Toys for Tots!!

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


James Mike and Rhett killing Murph on veterans day #mcm #Murph #killinit

Warm-up

20min for Warm-up, Mobility, & Instruction.

Slow 10min AMRAP

200m Row

15 Air Squats

10 Band Pull-Aparts

5 Pull-ups

Mobility:

Banded Shoulder/Tricep Stretch, 1min/side

Banded Ankles, 1min/side

Rig Squats, 2min

Warm-up Paused Front Squats

Strength

Paused Front Squat (10 x 2)

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

-Start light and build across all 10 sets for a heavy double.

-2 SEC HOLD IN THE BOTTOM POSITION.

-Do 3-5 barbell thrusters or pull-ups between sets

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
-15min Cap

Extra Credit

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

Skill/Conditioning: 800m Walk/Run, 100m Intervals

Mobility: T-Spine Ext., 5min

Sunday 120317

CrossFit Brunswick – CrossFit

Box News: New Month, New Hashtag! Use #books4kids to help support Toys for Tots!!

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!

Warm-up

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

Metcon

Going to Auntie’s (Time)

For Time:

400m Run

21 KBS 53/35 (+70/53

12 Pull-ups (+Chest-to-Bar)

20 Ground-to-OH 95/65 (+135/95)

400m Run

15 Overhead Squats 95/65 (+135/95)

20 Pull-ups (+Chest-to-Bar)

20 Push-ups (+HSPU)

20 AMSU (+GHD Sit-ups)

20 Air Squats (+alt Pistols)

400m Run

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

30 WBS 20/14

15 Thrusters 95/65 (+135/95)

15 Pull-ups (Chest-to-Bar)
-Perform Solo for Rx or Rx+

-If done with a partner, athletes may partition all reps as desired but will run together.