Monday 021918

CrossFit Brunswick – CrossFit

Box News: The CrossFit Open starts THIS THURSDAY February 22nd with our first Friday Night Lights starting THIS FRIDAY!! Sign-up for the Open at https://games.crossfit.com/open and sign-up for Friday Night Lights at the box. You may still sign up for FNL but we cannot guarantee you’ll get a T-Shirt.

Everyone that signs up for The Open will be entered in a drawing for a FREE MASSAGE compliments of Misuk!!

If you have never done the Open with us, we will post Friday’s Workout Thursday evening’s once it has been announced. There will be a suggested Warm-up & Strength as necessary to prep you for the WOD, but it will only be a suggestion. Our morning classes will run at normal class times. For our afternoon class times, we will instead have ‘heats’ or ‘waves’ for everyone to sign-up for, preferably battling it out against members from the other Friday Night Lights teams!
*please note that anyone participating in the Open and/or FNL will be required to be judged by a coach or athlete, hence the ‘waves’ format. *


Athletes Chris & Jeff killin it! #partnerwods #ropeclimbs #mcm

Warm-up

12min for Warm-up, Mobility, & Instruction

40sec Slow Row + PVC Shoulders

20sec Rest & Rotate

40sec Moderate Row + Plank Hold

20sec Rest & Rotate

40sec Hard Row + Wall Squat Therapy w/PVC

20sec Rest & Rotate

Then, Mobility:

T-Spine Ext., ~2min

Rig Squats, ~2min

Warm-up OHS

Strength

Overhead Squat (Build to a heavy set of 5)

-15min cap to build to build to a heavy set of 5

Metcon

Metcon (4 Rounds for reps)

Four 3min Rounds for Max Reps:

0:00-3:00

21 Cal Row

21 Bar-Facing Burpees

ME OHS 75/55 (+95/65)

3:00-6:00 REST

6:00-9:00

18 Cal Row

18 Bar Facing Burpees

ME OHS 95/65 (+115/80)

9:00-12:00 REST

12:00-15:00

15 Cal Row

15 Bar Facing Burpees

ME OHS 115/80 (+135/95)

15:00-18:00 REST

18:00-21:00

12 Cal Row

12 Bar Facing Burpees

ME OHS 135/95 (+155/105)

-score each round for total reps completed (including cals rowed & burpees)

Extra Credit

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

Skill/Conditioning: 10min Jog/Row/Bike @ conversational pace.

Mobility: Couch Stretch, 3min/side

Sunday 021818

CrossFit Brunswick – CrossFit

Box News: The CrossFit Open starts THIS THURSDAY February 22nd with our first Friday Night Lights starting THIS FRIDAY!! Sign-up for the Open at https://games.crossfit.com/open and sign-up for Friday Night Lights at the box. You may still sign up for FNL but we cannot guarantee you’ll get a T-Shirt.

Everyone that signs up for The Open will be entered in a drawing for a FREE MASSAGE compliments of Misuk!!

If you have never done the Open with us, we will post Friday’s Workout Thursday evening’s once it has been announced. There will be a suggested Warm-up & Strength as necessary to prep you for the WOD, but it will only be a suggestion. Our morning classes will run at normal class times. For our afternoon class times, we will instead have ‘heats’ or ‘waves’ for everyone to sign-up for, preferably battling it out against members from the other Friday Night Lights teams!
*please note that anyone participating in the Open and/or FNL will be required to be judged by a coach or athlete, hence the ‘waves’ format. *

Warm-up

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

Metcon

Metcon (Weight)

30min Partner Relay for Weight:

200m Row

15 Air Squats

10 Push-ups

5 Pull-ups

1 Power Clean

***Athlete’s will choose their own weight for the power clean prior to starting the wod***
-Athletes will swap every full round, tagging not required.

-Each athlete may select their own weight for the cleans and may adjust it as necessary. CHOOSE WISELY.

-You only get one ATTEMPT on the clean each round. If you miss a lift, you will not get to add any weight to your score for that round.

Saturday 021718


CrossFit Brunswick – CrossFit

Box News: 6 Week Nutrition Challenge Starts TODAY! We will do a benchmark HeroWOD @ 9am like usual, followed by any preliminary testing/measurements you want taken, and the 1st Nutrition Lecture will start at 10am!

Next Tuesday the 9th, we will be hosting a ‘Pamper Event’ from Wellman Family Healthcare from 4-6pm. Sign-up sheets are on the counter to reserve your free 15min massage! LIMITED SPOTS AVAILABLE!

Free Friday and CFB Social this month will be on Friday the 19th.

Second Nutritional Lecture will be Saturday the 20th at 10am.


#herwodsaturday #honorthyheroes #honorthefallen #RIP #retesting

Warm-up

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

Metcon

Rahoi (AMRAP – Rounds and Reps)

12-Minute AMRAP of:

12 Box Jumps, 24″

6 Thrusters, 95#

6 Bar Facing Burpees
In honor of U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, was killed on December 6, 2006
To learn more about Rahoi click here

Extra Credit

20 min Row (Distance)

Friday 021618

CrossFit Brunswick – CrossFit

Box News: Today is FREE FRIDAY! Bring a friend to any class today for FREE! CFB Social will follow the 6:15 class. THIS WILL BE THE LAST SOCIAL UNTIL AFTER THE OPEN!!

Today is the Deadline to guarantee your Friday Night Lights T-shirt. Sign-up sheet is on the counter.

We will be Re-Testing to close out our Nutrition Challenge TOMORROW. 9am HeroWOD Re-Test with weigh-outs & measurements after.

The CrossFit Open starts February 22nd with our first Friday Night Lights starting on the 23rd!! Sign-up for the Open at https://games.crossfit.com/open and sign-up for Friday Night Lights at the box by Feb 16th.

Everyone that signs up for The Open will be entered in a drawing for a FREE MASSAGE compliments of Misuk!!



Warm-up

15min for Warm-up, Mobility, & Instruction

~5min Coach’s Choice Warm-up Game

~5min Coach’s Choice Mobility

Then, 5reps each w/an empty bar

Hang Power Cleans

Elbow Rotation

Good Mornings

Front Squats

Push Press

Thrusters

Warm-up Thrusters

Strength

Thruster (10 x 5)

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

-Use first 5 sets to warm-up to your working weight for today, ~60-70%1RM

-Last 5 sets should all be at the same weight.

-Alternate practicing/warming up WBS & DUs between sets.

Metcon

CrossFit Games Open 13.3 (AMRAP – Rounds and Reps)

12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups
-Scale Muscle-up with Burpee C2B Pull-ups.

***PARTNER WOD VARIATION***

Tag & swap as desired.

Only score the WOD as RX if you do it solo, for future retesting.

Extra Credit

Strength/Accessory: 5×8-10 DB Bent Over Rows/arm

Skill/Conditioning: 800m Weighted Walk

Mobility: Lax Ball to Shins/Calves

Thursday 021518

CrossFit Brunswick – CrossFit

Box News: Free Friday & CFB Social will be TOMORROW. THIS WILL BE THE LAST SOCIAL UNTIL AFTER THE OPEN!!

We will be Re-Testing to close out our Nutrition Challenge THIS SATURDAY. 9am HeroWOD Re-Test with weigh-outs & measurements after.

The CrossFit Open starts February 22nd with our first Friday Night Lights starting on the 23rd!! Sign-up for the Open at https://games.crossfit.com/open and sign-up for Friday Night Lights at the box by Feb 16th (TOMORROW!) to guarantee your limited edition T-Shirt!!

Everyone that signs up for the Open will be entered in a drawing for a FREE MASSAGE compliments of Misuk!!


,

Warm-up

15min for Warm-up, Mobility, & Instruction

SLOW 5min AMRAP of:

8 AMSU

7 KBS

6 Burpees

Then, Mobility:

Banded Ankles, 2min/side

Foam Roll/Bar Smash Quads, 2min/side

Grab DBs, KBs, Barbells, Plates, etc & start warming up TGUs

Strength

Turkish Get Up (1 x 4alt)

-today we’ll take ~15min to review the Turkish Get Up and build to our best set of 4 alt reps.

Metcon

Metcon (AMRAP – Rounds and Reps)

20min Partner Leap Frog:

24 AMSU

18 Alt DB Snatches 50/35

2 Rope Climbs

-Partners will TAG and swap after every movement.

Extra Credit

Strength/Accessory: 4 x Weighted Planks w/a partner

Skill/Conditioning: Death By Cal Row

Mobility: Lower Back/Glutes Mobility, 5min

Wednesday 021418

CrossFit Brunswick – CrossFit

Box News: Free Friday & CFB Social will be THIS Friday the 16th. THIS WILL BE THE LAST SOCIAL UNTIL AFTER THE OPEN!!

We will be Re-Testing to close out our Nutrition Challenge THIS SATURDAY. 9am HeroWOD Re-Test with weigh-outs & measurements after.

The CrossFit Open starts February 22nd with our first Friday Night Lights starting on the 23rd!! Sign-up for the Open at https://games.crossfit.com/open and sign-up for Friday Night Lights at the box by Feb 16th (THIS FRIDAY!) to guarantee your limited edition T-Shirt!!

Everyone that signs up for The Open will be entered in a drawing for a FREE MASSAGE compliments of Misuk!!


Don’t forget Free Friday is this Friday!

Warm-up

15min for Warm-up, Mobility, & Instruction

60′ High Knees

60′ Butt Kickers

10 AMSU

60′ Walking Lunges

60′ Walking Samson Stretch

10 AMSU

60′ Banded Glute Act. (forward)

60′ Banded Glute Act. (backward)

Mobility:

Couch Stretch, 1min/side

Groiner Stretch, 1min/side

Then, 5 reps each w/an empty barbell

Hang Power Clean

Elbow Rotations

Good mornings

Front Squats

Lunges

Warm-up Front Rack Lunges

Strength

Front Rack Lunge (10 x 4alt )

-1set of 4 alt reps every 90sec for 15min (10sets)

-start as light as desired and build into a heavy set of 4, increasing weight as desired.

Metcon

Metcon (AMRAP – Rounds and Reps)

20min Partner Relay:

30′ Walking Lunges

1 HSPU

1 Toes-to-Bar

30′ Walking Lunges

-partners will tag after the lunges and increase the reps on HSPU & T2B by 1 each round.

*if you get to 10 total Rounds, start the reps over at 1 and add a 25/15# plate overhead to the walking lunges.

*if you get to 20 total Rounds, start the reps over at 1 and add a 45/35# plate overhead to the walking lunges for the remaining time.

Extra Credit

Strength/Accessory: 4 x Rotating Tabata Planks

Skill/Conditioning: 10min EMOM 10WBS

Mobility: Lax Ball to Hips, 3min/side