Saturday 101318

CrossFit Brunswick – CrossFit

-A big THANK YOU to everyone that came out to celebrate with Coach Lauren & Coach Sarah!!


#herowodsaturday #honorthyheroes #honorthefallen #RIP

Warm-up

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

Metcon

Dork (Time)

6 rounds for time of:

60 double-unders

30 kettlebell swings 53/35

15 burpees

Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that.

He had a big presence in his local CrossFit community, coaching and training at several affiliates, including CrossFit Craic, CrossFit Florian, CrossFit Together and CrossFit HomeBase.

He is survived by his girlfriend, Sarah Wessman, and many other beloved friends and family members.
-Check out the link below for

scaling options.

https://www.crossfit.com/workout/2018/10/10#/comments

Friday 101218

CrossFit Brunswick – CrossFit

-REMINDER: Free Friday & CFB Social AS WELL AS a baby shower for Coach Lauren & Coach Sarah will be THIS FRIDAY. There is a sign-up sheet on the front desk for anyone planning to attend. Both Lauren & Sarah are registered at Target & Amazon.

Be sure to come and bring a box of diapers for a diaper raffle! Along with the fun and games we will be giving away some awesome prizes for the raffle as well as a game or two!

Bring some Diapers your appetite and your funny bones! See you and your friends TONIGHT!


Free Friday! CFB Social! And a Baby Shower! Lots to celebrate and fun WILL be had! #bethere #orbesquare #brewsandbottles #babiesandbarbells #crossfitbrunswick

Warm-up

Coach’s choice Five minute Game

Coach’s choice five minutes of mobility

Strength

Weighted Pull-ups (5 x 3)

-1 set of 3 reps every 2min for 10min (5sets)

-Build to a 3RM

-Scale by finding the lightest band possible for 3reps or bodyweight.

Metcon

Metcon (Time)

Four Rounds For Time, 25min Cap:

400m Run w/MB 20/14

20 Alt Lunges w/MB 20/14

10 Box Step-ups w/MB 20/14

***MB must be held in front***

RX+: 10 Burpee Penalty for dropping or resting the MB out of the front position.

Extra Credit

Thursday 101118

CrossFit Brunswick – CrossFit

***SCHEDULE ANNOUNCEMENT: WE WILL BE CLOSED FOR THE 6AM CLASS TODAY!!***

-REMINDER: Free Friday & CFB Social AS WELL AS a baby shower for Coach Lauren & Coach Sarah will be TOMORROW. There is a sign-up sheet on the front desk for anyone planning to attend. Both Lauren & Sarah are registered at Target & Amazon.

Be sure to come and bring a box of diapers for a diaper raffle! Along with the fun and games we will be giving away some awesome prizes for the raffle as well as a game or two!

Bring some Diapers your appetite and your funny bones! See you and your friends on Friday!


Team work makes the dream work! #partnerwods #travisandsal #workoutwithfriends #friendlycompetition #crossfitbrunswick

Warm-up

20min for Warm-up & Mobility

“Roxanne”

Then, all the stretching

Bottom Squat Hold, 1min

Couch Stretch, 1min/side

Groiner Stretch, 1min/side

Pigeon Stretch, 1min/side

Dragon Stretch, 1min/side

Bottom Squat Hold, 1min

Then, 5reps each w/empty barbell or PVC

Tall Muscle Clean

High-Hang Muscle Clean

Low-Hang Muscle Clean

Pause Front Squats

High-Hang Power Clean

Low-Hang Power Clean

Mid-Shin Power Clean

Low-Hang Squats Cleans

Warm-up for Today’s Metcon

Metcon

Metcon (Time)

Partner Relay For Time, 20min Cap:

1-to-10-to-1

Deadlifts 95/65(+135/95)

Hang Squat Cleans 95/65 (+135/95)

Bar-Facing Burpee

*Barbell weight increases EVERY 5MIN:

5min mark, to 135/95 (+155/105)

10min mark, to 155/105 (+185/125)

15min mark, to 185/125 (225/155)
-if unable to Squat Clean, athletes may scale with a Power Clean +Front Squat for each rep.

-Partners will TAG & SWAP each complete round.

Accessory

Post WOD, we will cooldown with coach led Wrist/Forearm & Lat Mobility.

Wednesday 101018

CrossFit Brunswick – CrossFit

-REMINDER: Free Friday & CFB Social AS WELL AS a baby shower for Coach Lauren & Coach Sarah will be THIS FRIDAY. There is a sign-up sheet on the front desk for anyone planning to attend. Both Lauren & Sarah are registered at Target & Amazon.

Be sure to come and bring a box of diapers for a diaper raffle! Along with the fun and games we will be giving away some awesome prizes for the raffle as well as a game or two!

Bring some Diapers your appetite and your funny bones! See you and your friends on Friday!


Lunging into hump day like.. #buildthatbooty #makegains #sorefordays #humpday #crossfitbrunswick

Warm-up

15min for Warm-up, Mobility, & Instruction

Slow 5min AMRAP

10 HR Push-Ups

10 Band Pull-Aparts

10 Cs & Ds

Then, Mobility

Coach’s Choice Banded Shoulders, 5-6min

Then, Review & Warm-up Shoulder Press to ~70-75%1RM

Strength

Shoulder Press (10 x 3)

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

-All sets at the same weight, ~70-75%1RM.

-All sets will be from the FLOOR.

-Superset with 3-5 T2B per set, focusing on your kipping technique & timing .

Metcon

Metcon (4 Rounds for reps)

Four 2min Rounds for Reps:

25 HR Push-ups (+HSPU)

ME STRICT Pull-ups (+STRICT C2B)

REST 2min between Rounds.
-Score will be Push-ups PLUS Strict Pull-ups completed each round.

Extra Credit

Strength/Accessory: 5 x ME Dball Carry AHAP

Skill/Conditioning: For Time, 30 Dball Ground-over-Shoulder

Mobility: Foam Roll/Lax Ball Lats & Shoulders

Tuesday 100918

CrossFit Brunswick – CrossFit

-REMINDER: Free Friday & CFB Social AS WELL AS a baby shower for Coach Lauren & Coach Sarah will be THIS FRIDAY. There is a sign-up sheet on the front desk for anyone planning to attend. Both Lauren & Sarah are registered at Target & Amazon.

-This month we are checking-in to promote breast cancer awareness with #breastcancerawareness.


Two is better than one! We will have a double celebration for both coaches and combine it with the monthly social! #babieserrywhere #cfbsocial #cfbbabyshower #comepreparedtolaugh

Warm-up

10min for Warm-up, Mobility, & Instruction

2Rounds

40sec Banded Glute Activation

20sec REST

40sec Wall Squat Therapy w/PVC

20sec Rest

Then, Mobility

2 Rounds

30′ Walking Groiner Stretch

30′ Walking Samson Stretch

60sec Rig Squats

Review & Warm-up OHS to ~50%1RM

Strength

On a 30min EMOM timer, starting with a barbell at~50% 1RM Overhead Squat, athlete will perform:

1 OHS EMOM until Failure.

Then, 1 Front Squat EMOM until Failure.

Then, 1 Back Squat EMOM until Failure.

Must add AT LEAST 5# EMOM. Share barbells wherever able. The goal is to get as far through the EMOM as possible while hitting heavy singles for all three lifts.

Overhead Squat (EMOM)

-1rep EMOM until failure.

Front Squat (EMOM)

-1rep EMOM until failure.

Back Squat (EMOM)

-1rep EMOM until failure.

Metcon

Athlete’s Choice. Pick ONE.

1-Mile Run (Time)

Max Effort 1-Mile Run

2k Row (Time)

Max Effort 2k Row

Extra Credit

Strength/Accessory: 5 x ME DB Bicep Curls w/light weight

Skill/Conditioning: 800m Weighted Walk

Mobility: Banded Ankles and/or Foam Roll Legs, at least 3min/side

Monday 100818

CrossFit Brunswick – CrossFit

-REMINDER: Free Friday & CFB Social AS WELL AS a baby shower for Coach Lauren & Coach Sarah will be THIS FRIDAY. There is a sign-up sheet on the front desk for anyone planning to attend. Both Lauren & Sarah are registered at Target & Amazon.

-Don’t forget to order your Driven Supplements TODAY!

-This month we are checking-in to promote breast cancer awareness with #breastcancerawareness.


“Decision is the ultimate power.” -Tony Robbins- You carry that power. It’s yours. Use it. #powerful #makegooddecisions #youarestrong #gogetit #crossfitbrunswick

Warm-up

15min for Warm-up, Mobility, & Instruction

5min EMOM

5 KBS + 5 SDHP w/KB, PVC Shoulders with remaining time.

Then, w/ empty barbell:

5 Mid-Shin Snatch Deadlifts

5 Low Hang Snatch Pulls

5 Low-Hang Snatch HIGH Pulls

5 Low-Hang Snatch

Mobility:

T-Spine & Shoulders as needed.

Warm-up Today’s Complex to ~50% 1RM Snatch

Strength

Snatch Pull Complex (10 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 15min (10sets)

-Start at ~50% 1RM Snatch and increase weight every 2 sets.

Metcon

Metcon (Time)

For Time, 12min Cap:

100 Double-Unders

30 Ground-to-OH 135/95 (+185/125)

100 Double-Unders

Extra Credit

Strength/Accessory: Death-By Strict HSPU

Skill/Conditioning: 10rounds, 10 HEAVY WBS

Mobility: Bow & Arrow Stretch, 3min/side