Monday 12/10/18

CrossFit Brunswick – CrossFit

Warm-up

5OOM Row moderate pace

Banded front rack lunged 30sec per side

doorway stretch 45sec per side

2 sets:

5 downward dog to seal

10 twisted cross

20sec plank hold

3 sets:

5cal row

5 thrusters w/barbell

Metcon (No Measure)

7 rounds

Every 2:30

row 250m/200m (+300m/+250m)

10 thrusters 75/55 (+95/+65)

Hold plank with any remaining time

Rest 30 sec between rounds

Accessory

9min EMOM:

1: 16 seated Arnold press (8 per arm)

2: 20 arm floor press (10 per arm)

3: 20 Tate press

Repeat

1: Seated Arnold Press

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2: Floor Press

3: Tate Press

Type the details of the weightlifting

Thursday 12/6/18

CrossFit Brunswick – CrossFit

The gym will be closed for renovations Saturday December 8th and Sunday December 9th! !

Christmas party and White Elephant exchange will be held at the Box on December 14th! Bring a dish and a friend!

Driven Orders will be placed on December 15th!

Warm-up

Warm-up (No Measure)

All @ 100ft:

High knees

Butt kicks

Walking lunges w/ twist

Toy soldiers

Hurdle walks

Banded front rack (30 secs per side)

Passive bar hang (30 secs)

3 sets:

5 inch worms

5 ring rows

3 power cleans (build in weight each set)

Power Clean Complex

Set an 18 min clock with 2 min intervals:

1: Power clean complex

1 clean pull + 1 power clean w/ pause in receiving position + 1 power clean (135/95)

**this is strictly for movement practice, this should NOT be heavy, so modify weight if needed. Score set with best technique

2: KB rows

20 Single arm Bent over KB rows (10 per arm) (pick a moderate weight)

3: Midline Activation:

15 hollow rocks + 15 supermans + 10 KB RDL’s

Metcon

Metcon (AMRAP – Reps)

8 min AMRAP:

3-6-9-12-15..etc

Pull ups (ring rows)

1-2-3-4-5..etc.

Power cleans @ 125/80

**modify weight as needed
Rx+ (155/115)

Wednesday 12/5/18

CrossFit Brunswick – CrossFit

Warm-up

Warm-up (No Measure)

400m Run or 500m Row

Pigeon (30 secs per side)

Saddle Stretch (40 secs)

2:30 mins of squat complex:

5 air squats + 5 external knee pushes (per side) + 5 cook squats

~5 mins to warm up to 60% of back squat

Strength

Back Squat (8×3 @ 60%)

Every 90 secs for 12 mins:

3 Back Squats @ 60%

Metcon

Metcon (AMRAP – Rounds)

16 min AMRAP:

45 Calorie Row

50 HSPU

30 KB swings (53/35)

50 WB (20/14)

Cool Down

Warm-up (No Measure)

Foam Roll Quads and Hamstrings 3 minutes per side

Tuesday 12418

CrossFit Brunswick – CrossFit

Warm-up

Warm-up (No Measure)

Easy 400m jog

Doorway stretch (45 secs)

Banded shoulder (30 secs per arm)

Hip Mobility (30 secs per leg)

Calf Stretch (30 secs per leg)

2 sets:

20 hip swings on the rig (10 per leg) (forward/backward)

10 kipping swings

2 sets:

3 T2B (scale as needed)

3 box jump overs (24/24)

Skill Work

Toes 2 Bar

Pick an Option:

-Option A (Advanced):

1-10 UB TTB (Death by)

**30 DU after each set

**cap at 10 mins

-Option B (intermediate):

10 mins to work on TTB technique

-Option C (Progressing):

On a 10 min clock

3 sets (not for time):

10 leg raises (candle sticks)

20 hollow rocks

30 kipping swings

Metcon

Metcon (AMRAP – Reps)

Every 5 mins for 20 mins:

400m run or 500m Row

14 Power Snatches @ 75/55

Max effort box jump overs in remaining time (24/20)

Scoring- Snatches plus Box Jumps Completed

Extra Credit

Warm-up (No Measure)

Pigeon Stretch 2 minutes per side

Calf Stretch 2 minutes per side

Monday 120318

CrossFit Brunswick – CrossFit


Concentrating on everything December brings like… ^^^ #somanylists #somuchtodo #keepworkingout #healthymind #keepsyouorganized #CFB

Warm-up

Warm-up (No Measure)

Easy 2 min row/AB/ski

10 banded good mornings

Elevated CAT stretch (45 secs)

Twisted Cross (30 secs per side)

3 sets:

2 strict press w/ bar

3 push press w/ bar

4 push jerks w/ bar

Rest 30 secs

2 sets:

10 jumping sir squats

5 burpees

Strength

Push Jerk

One set every 2 mins for 12 mins:

1: 10 UB push jerks @ 115/75

2: 8 UB push jerks @ 135/95

3: 6 UB push jerks @ 165/115

4: 4 UB push jerks @ 185/125

5: 2 UB Push jerks @ 205/145

6: AMRAP Push jerks @ 225/155

**Modifications: Do not modify reps, just lower the weight, still try to progressively increase weight each set, even by a little if possible

**Partner up to save equipment if needed

Metcon

Metcon (Time)

6 min AMRAP:

2-4-6-8-10..etc

Cal row

DB burpee (50/35) (one DB in each hand)

Rest 4 mins

Then

For time:

15-12-9-6-3

DB thrusters (50/35)

Burpee over DB

**6 min cap

Sunday 12218

CrossFit Brunswick – CrossFit

This Monday all 6am classes will be moved to 5:45am!

The gym will be closed for renovations Saturday December 8th and Sunday December 9th!

Christmas party and White Elephant exchange will be held at the Box on December 14th! Bring a dish and a friend!

Driven Orders will be placed on December 15th!


Is this post wod stretching? Or an entire class laid out? #classdown #gohard #theydid #crossfitbrunswick

Metcon

Saved by the Barbell (3 Rounds for reps)

3 rounds for max reps of:

1 minute of burpees


1 minute of wall-ball shots

1 minute of deadlifts


1 minute of med-ball sit-ups


1 minute of hang power cleans


Rest 1 minute

Men: 20-lb. ball, 115-lb. deadlifts and cleans


Women: 14-lb. ball, 75-lb. deadlifts and cleans

Warm-up (No Measure)

15 minutes to warmup barbells for WOD

Metcon

3mile Assault Bike (Time)