Wednesday 081518

CrossFit Brunswick – CrossFit

– Free Friday is THIS FRIDAY! Bring a friend to any regularly scheduled class for a FREE Partner workout! CFB Social to follow the 6:15 class!

-New Member Back-to-School promotion! For a limited time, we are taking 15% off new membership commitments. (Don’t forget our referral policy… help your friends save some $$$ and you could get a FREE month of CrossFit!!)


C’mon out for the fun! Free Friday means join us for ANY class- FREE! AND we will have a social following the 6:15 class! Don’t miss out! #readyforfriday #whoswithus #freecrossfit #hangoutatcfb #crossfitbrunswick

Warm-up

20min for Warm-up, Mobility, & Instruction

6min EMOM

40sec Slow Row + KBS

20sec Rest & Rotate

40sec Moderate Row + AMSU

20sec Rest & Rotate

40sec Hard Row +Bottom Squat Hold

20sec Rest & Rotate

Then, Mobility

Bar Smash Quads, 1min/side

Foam Roll Lats, 1min/side

Forward Fold, 2min

Then, 5 reps each w/empty barbell

Straight-Legged Deadlift

Hang Power Clean

Front Squat

Good Morning

Deadlift

Warm-up & Review Pistols & TOday’s metcon movements

Skill Work

Today we will spend 10min working on Pistols & Pistol Progressions

Metcon

Metcon (AMRAP – Rounds and Reps)

23min Partner AMRAP

1 Deadlift

1 Hang Clean

1 Front Squat

2 Deadlifts

2 Hang Cleans

2 Front Squats

3 Deadlifts

3 Hang Cleans

3 Front Squats

Max Cal Row

Rx: 115/80, Rx+:155/105

*Every 30 calories will count as 1 Round on the rower.

-Athlete’s will swap as soon as a round of barbell work is completed and “recover” on the rower (athletes do not have to complete 30 calories before swapping back to the bar)
-Score will be Total Rounds plus Reps of the barbell complex PLUS “Rounds & Reps” of the calorie row.

Extra Credit

Strength/Accessory: 5 x 20+30 GHD Sit-ups + Hip ext

Skill/Conditioning: 50cal Assault Bike Sprint

Mobility: Banded Spinal Mobility

Tuesday 081418

CrossFit Brunswick – CrossFit

– Free Friday is THIS FRIDAY! Bring a friend to any regularly scheduled class for a FREE Partner workout! CFB Social to follow the 6:15 class!

-New Member Back-to-School promotion! For a limited time, we are taking 15% off new membership commitments. (Don’t forget our referral policy… help your friends save some $$$ and you could get a FREE month of CrossFit!!)


We are functionally fit- and as a result are able to jump over many objects. #burpeesfordays #jump #baroverburpees #crossfitbrunswick

Warm-up

15min for Warm-up, Mobility, & Instruction

5min For Quality

20 HR Push-ups

20 Band Pull-Aparts

20 Front Squat w/PVC

20 Shoulder Press w/PVC

Then, Mobilize as Needed:

Banded Shoulder/Tricep Stretch, 1min/side

Warm-up & Review Push Press to 70% 1RM

Strength

Push Press (3 x 5-3-1)

-20min Cap, resting ~2min per set.

5 @ 70%

3 @ 75%

1 @ 80%

5 @ 75%

3 @ 80%

1 @ 85%

5 @ 80%

3 @ 85%

1 @ 90%

-From the Floor

-Do not sacrifice form for heavier weight. Scale down if needed to maintain GREAT form.

-This is NOT a 1RM attempt! Stick to the percentages, 1RM’s are coming soon!

Metcon

Metcon (3 Rounds for reps)

Three 4min Rounds for Reps:

400m Run

50 Double-Unders

ME Shoulder-to-OH 95/65 (+135/95)

2min Rest Between Rounds

Extra Credit

Strength/Accessory: 5 x ME 90/90 Hold

Skill/Conditioning: 10min EMOM, 10 WBS (heavy)

Mobility: Lax Ball to Feet/Shins

Monday 081318

CrossFit Brunswick – CrossFit

– Free Friday is THIS FRIDAY! Bring a friend to any regularly scheduled class for a FREE Partner workout! CFB Social to follow the 6:15 class!

-New Member Back-to-School promotion! For a limited time, we are taking 15% off new membership commitments. (Don’t forget our referral policy… help your friends save some $$$ and you could get a FREE month of CrossFit!!)


“It’s your road and yours alone. Others may walk it with you, but no one can walk it for you.” -unknown #makemondayyours #mondaymotivation #doitforyou #crossfitbrunswick

Warm-up

15min for Warm-up, Mobility, & Instruction

60′ High Knees (30′ forward, 30′ backwards)

10 Air Squats

60′ Butt Kickers (30′ forward, 30′ backwards)

10 Air Squats

60′ Walking Samson Stretch (30′ Down & Back)

10 Air Squats

60′ Soldiers March (30′ Down & Back)

10 Jump Squats

60′ Banded Glute Activation (30′ forward, 30′ backwards)

10 Jump Squats

60′ Banded Glute Activation (30’to the right, 30′ to the left)

10 Jump Squats

Then, Mobility

Rig Squat/Bottom Squat Hold, 2min

Then, Warm-Up Back Squat to ~50%

Strength

1 Rep Maxes are coming soon……

Back Squat (10 x 2)

-20min Cap

-5 sets of 2 reps every 60-90sec, ascending 50-85%

-4 set of 2 reps every 2-3min, ascending from 85-95%

-1 Max Effort set at 90%

-Use Spotters on Final set!

Metcon

Metcon (Time)

3 Rounds for Time, 15min Cap:

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

15 Box Jump-Overs 24/20 (+30/24)

20 WBS 20/14

Extra Credit

Strength/Accessory: 5 x 8-10 GHRs

Skill/Conditioning: Tabata Assault Bike Sprints

Mobility: Bar Smash/Foam Roll quads

Sunday 081218

CrossFit Brunswick – CrossFit

-Please excuse the mess… we are remodeling the area behind the desk!

-BOLO: A Blue-handled Rogue Speed Rope has gone missing. If found please turn it in to a coach!

-This month’s Free Friday & Social will be NEXT Friday the 17th!!

-Don’t forget to check-in on Facebook with our Sweat Angels check-in! #giveshoes


We could all use a little push and some encouragement every now and again. Partner Wod it up! The best way to suffer is with a friend! #partnerwodsundays #godanielgo #fitfam #pushit #crossfitbrunswick

Warm-up

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

Metcon

Metcon (10 Rounds for reps)

30min Partner Relay:

Ten 3-min Rounds for Max Reps of:

UB Bench Press, 3/4 Bodyweight

Max Effort Cal Row

-Each Athlete will have 3min to do an unbroken set of bench press followed by a Max Calorie Row in remaining time.

-Score will be bench press reps plus calories rowed each round.

-Partners will swap every full round.

Saturday 081118

CrossFit Brunswick – CrossFit

-Please excuse the mess… we are remodeling the area behind the desk!

-BOLO: A Blue-handled Rogue Speed Rope has gone missing. If found please turn it in to a coach!

-This month’s Free Friday & Social will be NEXT Friday the 17th!!


#herowodsaturday #honorthyheroes #honorthefallen #RIP

Warm-up

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

Metcon

“Saman” (Time)

8 Rounds For Time:

13 Deadlifts, 185/125

17 WallBall Shots, 20/14

400m Run

-In Honor of Thai Navy Seal Saman Kunan who lost his life during a mission to save 12 children and their soccer coach who were trapped in a cave for 18 day. Rest in Peace Brave Warrior.

Friday 081018

CrossFit Brunswick – CrossFit

-Please excuse the mess… we are remodeling the area behind the desk!

-BOLO: A Blue-handled Rogue Speed Rope has gone missing. If found please turn it in to a coach!

-This month’s Free Friday & Social will be NEXT Friday the 17th!!


Ready to fly into the weekend! Who else is ready for it?? #wesayjump #shesaysfly #letsgo #Friyay #heyMisuk #crossfitbrunswick

Warm-up

15min for Warm-up, Mobility, & Instruction

4min AMRAP, all w/PVC

10 Wall Squat Therapy

30′ Walking Samson Stretch

10 Snatch Balance

30′ Duck Walk

Then, Mobility

Banded Shoulders ~2min

T-Spine Extensions, ~2min

Then, Review and Warm-up with 5 Reps each w/empty barbell

Snatch Deadlift

Hang Snatch Pull

Hang Snatch High Pull

Hang Power Snatch

Over Head Squat

Hang Squat Snatch

Strength

Snatch Pull Complex (12 x 1)

1 Snatch Deadlift +

1 Hang Snatch Pull +

1 Hang Snatch High-pull +

1 Hang Snatch
-1 set of the complex every 90sec for 18min

-Start at ~50%1RM Snatch, and increase weight by 5-10% every FOUR sets.

-Really focus on your pulling positions, getting the barbell into the hips, and pulling the elbows high. Do not increase the weight if unable to complete the complex with good mechanics.

Metcon

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
-15min Cap

-RX is RING Muscle-ups

-Scaling Progressing for RMU:

Bar Muscle-ups

Chest-to-Ring Pull-ups

Burpee Chest-to-Bar Pull-ups

Extra Credit

Strength/Accessory: 5 x ME HS Hold

Skill/Conditioning: 1mile Tabata Sprint/Walk (sprint 10, walk 20)

Mobility: Foam Rolls/ Bar Smash Lats