Tuesday 081517

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!


Yes. Yes I did.

Warm-up

15min for Warm-up, Mobility, & Instruction

6min Alt EMOM w/ a partner (Partner 1 Rows while Partner 2 does the other movement. )

45sec ‘slow’ Row + Plank Hold

15sec Rest & Rotate

45sec ‘moderate’ Row + Bottom Squat Hold

15sec Rest & Rotate

45sec ‘fast’ Row + Burpees

15sec Rest & Rotate

Mobility:

Couch Stretch 1min/side

Front Rack Floor Stretch 1min

Then, 5 reps each w/empty barbell

Barbell Elbow Rotations

Front Squats

Push Press

Thruster

Strength

Thruster (1rep EMOM for 10min)

-From the Floor.

-Start as light as desired and build across all 10 sets to a heavy single.

Metcon

Metcon (AMRAP – Reps)

Four, 3min Rounds for total Thrusters:

18 Cal Row

18 Bar-Over Burpees

ME Thrusters 75/55

REST 3min

15 Cal Row

15 Bar-Over Burpees

ME Thrusters 95/65

REST 3min

12 Cal Row

12 Bar-Over Burpees

ME Thrusters 115/80

REST 3min

9 Cal Row

9 Bar-Over Burpees

ME Thrusters 135/95

Extra Credit

Strength/Accessory: 3 x 8-10 per arm DB Curl + Shoulder Press

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

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

Monday 081417

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!


#freefriday THIS Friday!

Warm-up

15min for Warm-up, Mobility, & Instruction

2 Rounds

200m Run

5 Barbell Elbow Rotations

5 High-Hang Power Cleans

5 Low-Hang Power Cleans

5 Mid-Shin Power Cleans

Mobility:

Calf/Ankle Stretch, 1min/side

Warm-up Power Cleans

Strength

Power Clean (12 x 2)

-2 touch-and-go reps EMOM for 15min

-choose 1 weight for ALL 12 sets, below 65% to practice technique, above 65% to train strength.

-Warm-up Double/Single Unders between sets.

Metcon

Metcon (Time)

For Time, 20min Cap:

800m Run

20 Power Cleans 95/65 (+135/95)

100 Double-Unders

20 Power Cleans, 95/65 (+135/95)

800m Run

Extra Credit

Strength/Accessory: 5 x ME GHR

Skill/Conditioning: 10min EMOM of 2-4 HSPU

Mobility: Dragon Stretch, 3min/side

Sunday 081317


CrossFit Brunswick – CrossFit

Warm-up

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

Build to a moderately heavy Snatch

Metcon

Metcon (Weight)

30min Partner Relay:

400mRun

1 Snatch

-Athlete’s choose their own weight.
-Athlete’s will do a 400m Run then 1 Snatch at a weight of their choosing.

-Partner B will begin their run as soon as Partner A finishes their run.

-Score will be combined total of all weight lifted.

Saturday 081217


CrossFit Brunswick – CrossFit

Bring your Guy or Galpartner for a throwdown with CFSSI today! We’llbe getting started at 9:30am!!

Warm-up

15min for Group Warm-up, Mobility, and Instruction

Metcon

Metcon (AMRAP – Rounds and Reps)

12min Leapfrog:

16 DB Snatch 50/35

14 Box Jumps 24/20

12 Toes-to-Bar

Thruster (3RM)

Metcon (Time)

For Time, 20min Cap:

1000m Row

800mRun

60 WBS 20/14

40 Ground-to-Overhead 135/95

20 Overhead Squats 135/95
-One Partner will run while the other rows. Once the run/row is complete, partners may move through the remainder of the chipper, one athlete working at a time, swapping as desired.

Friday 081117

CrossFit Brunswick – CrossFit

Box News: M/F Partner Throwdown TOMORROW at 9:30AM! We will be hosting another get together/partner comp with CF SSI, everyone is invited and encourage to join!

The CFB Handtowels are in!

Free Friday this month will be next Friday the 18th.

Chris’s farewell WOD will be on Saturday the 19th @ 9am!

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



Warm-up

15min for Warm-up, Mobility, & Instruction

6min Alt EMOM,

1min DU Practice

1min 1 & 1/4 Air Squats

1min Band Pull Aparts

Mobility:

Dragon Stretch 1min/side

Partner Front Rack Stretch 1min/side

Warm-up 1 & 1/4 Front Squats

Strength

Five 3min Rounds of:

2- 1 & 1/4 Front Squats, working on heavy but full range-of-motion doubles.

5- Pull-ups or Progressions

10- Double-unders, 30 singles, or DU

1 & 1/4 Front Squat (5 x 2)

From the Floor
-Focus on getting DEEP while maintaining an upright torso and high elbows throughout.

Metcon

Metcon (Time)

3 Rounds for Time, 20min Cap:

10 Front Squats 155/105 (+185/125)

20 Pull-ups (+C2B)

50 Double Unders (+UB)

Extra Credit

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

Skill/Conditioning: 10 x 5 Kipping Toes-to-Bar

Mobility: Couch Stretch, 3min/side

Thursday 081017

CrossFit Brunswick – CrossFit

Box News: M/F Partner Throwdown THIS SATURDAY at 9:30AM! We will be hosting another get together/partner comp with CF SSI, everyone is invited and encourage to join!

The CFB Handtowels are in!

Free Friday this month will be next Friday the 18th.

Chris’s farewell WOD will be on Saturday the 19th @ 9am!

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


#partnerwods #community #cfssi #cfb

Warm-up

10min for Warm-up, Mobility, & Instruction

Alt Tabata (3 Rounds each)

WBS

Wall Squat Therapy

Mobility: T-Spine Extensions + any

Snatch Specific mobility.

Warm-up Snatch

Strength

30min of Snatch Work

-Take plenty of time today to build towards a heavy single.

-Start light and hit perfect singles.

-Do multiple singles at the same weight if needed.

-Increase weight slowly, by feel, saving the +90%/1RM

attempts for the last 10min.

-If you are still new to the snatch, do not worry about

how much weight is on the bar. Instead, focus on

practicing smooth technique with a comfortable weight.

Snatch (30min to build to a heavy single)

-Stay below 70% for the 1st 10min.

-Build to 90% in the 2nd 10min.

-Use last 10min for 1RM attempts

Metcon

Metcon (AMRAP – Reps)

7min AMRAP:

Power Snatches 75/55 (+115/80)

*Workout begins with 7 WBS 20/14, followed by 7 more EMOM for the remainder.

Extra Credit

Strength/Accessory: Accumulate 5min Pallof Press

Skill/Conditioning: 4 x 500m Row, 1:1 Rest

Mobility: Bar Smash Lats