Friday 061518

CrossFit Brunswick – CrossFit

-TODAY is Free Friday!! Bring a friend to any class for a Free PartnerWOD! Social to follow the 615 class!

-Nutrition Challengers; Your next Lecture will be TOMORROW at 10am with Coach Kansas (not the 23rd as previously listed).

-Tank Tops are in! See a Coach before/after class to pick up your pre-orders!

-Don’t forget about Father’s Day coming up this Sunday!


It’s FREE FRIDAY Y’ALL! Grab a friend, get them to the gym, and workout with them for free at ANY class today! #strengthinnumbers #bringemout #friendsdontletfriendsnotworkout #crossfitbrunswick,It’s FREE FRIDAY Y’ALL! Grab a friend, get them to the gym, an

Warm-up

20min for Warm-up, Mobility, & Instruction

Two Rounds, with a Partner

40sec AMSU w/MB Toss

20sec Rest

40sec Air Squats w/MB Toss

20sec Rest

40sec Plank Hold w/MB Roll

20sec Rest

Then, 5min for Mobility:

PVC Shoulders

Wall Squat Therapy

Warm-up & Review Today’s Complex

Strength

Shoulder Press (10min to build to a heavy set)

-Complex for Today

1 Deadlift

2 Hang Power Cleans

4 alt Front Rack Lunges

5 Shoulder Press

Metcon

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
“Partner Variation”

-Partners will alternate every full round!

***workout must be done Solo to be Rx***

Extra Credit

Strength/Accessory: 10 x 10 GHD Sit-ups & Hip Ext

Skill/Conditioning: 800m Weighted Walk

Mobility: Couch Stretch, 3min/side

Thursday 061418

CrossFit Brunswick – CrossFit

-June’s Free Friday & CFB Social will be TOMORROW June 15th! Bring a friend to any class for a Free PartnerWOD! Social to follow the 615 class!

-Nutrition Challengers; Your next Lecture will be THIS Saturday the 16th at 10am with Coach Kansas (not the 23rd as previously listed).

-Don’t forget about Father’s Day coming up this Sunday!


Enjoy movement. Every day. Don’t let a day go by without humbling yourself and remembering where you started. #movementislife #functionalfitness #recognizeprogress #crossfitbrunswick,Enjoy movement. Every day. Don’t let a day go by without humbling yoursel

Warm-up

10min for Warm-up, Mobility, & Instruction

2 Rounds

20sec KBS

10sec Rest

20sec Goblet Squats

10sec Rest

20sec Single KB Deadlift (right)

10sec Rest

20sec Single KB Deadlift (left)

Then, Mobility

Athlete’s Choice Lower back, Glutes, & Hamstrings

Review & Warm-up Deadlift

Strength

Deadlift (Build to a 5RM)

-Must be touch-and-go. No Bouncing. No resetting your grip.

-15min Cap

Deadlift (3 x 5 @ 90% of Today’s 5RM)

-Also touch-and-go.

-Additional 10min.

Metcon

Metcon (Time)

4 Rounds For Time, 15min Cap:

50 Double-Unders (+UB)

200m Farmers Carry 15/10#Plates (+25s/15s)

Extra Credit

Strength/Accessory: 5 x ME D-Ball Hold (bearhug)

Skill/Conditioning: 10min EMOM, 10 OHS

Mobility: LaxBall to Forearms

Wednesday 061318

CrossFit Brunswick – CrossFit

-June’s Free Friday & CFB Social will be THIS Friday June 15th! Bring a friend to any class this Friday for a Free PartnerWOD!

-Nutrition Challengers; Your next Lecture will be THIS Saturday the 16th at 10am with Coach Kansas (not the 23rd as previously listed).

-Don’t forget about Father’s Day coming up this Sunday!


Know what makes any workout better? Suffering together! Partner wod today guys! Grab a friend and get to the gym! Also, Free Friday is THIS FRIDAY. Bring out the crew for a fun workout and hang sesh after 6:15. #partnerwod #wodtwinning #itllbefun #cfb,Know

Warm-up

20min for Warm-up, Mobility, & Instruction

~5min Coach’s Choice Warm-up Game

~5min Coach’s Choice Mobility

Then, Warm-up & Review Today’s Gymnastics

Skill Work

5 Rounds of:

30sec Strict Pull-ups

30sec REST

30sec Strict Ring Dips

30sec REST

30sec Pistols

30sec REST

Strict Pull-ups (5 x ME in 30sec)

-Score you WORST set

Strict Ring Dips (5 x ME in 30sec)

-Score you WORST set

Pistols (5 x ME in 30sec)

-Score you WORST set

Metcon

Metcon (AMRAP – Reps)

Six 2min Rounds for Reps:

0:00-2:00

Partner A: 200m Run + ME Pull-ups (+C2B)

2:00-4:00

Partner B: 200m Run + ME Pull-ups (+C2B)

4:00-6:00

Partner A: 200m Run + ME HR Push-ups (+HSPU)

6:00-8:00

Partner B: 200m Run + ME HR Push-ups (+HSPU)

8:00-10:00

Partner A: 200m Run + ME Air Squats (+Alt Pistols)

10:00-12:00

Partner B: 200m Run + ME Air Squats (+Alt Pistols)

-When one Partner is performing their two-minute round of running & gymnastics, the other Partner will be doing Max Reps of AMSU (+Toes-to-Bar)
-Score will be a combined total of reps completed by both partners. (All Pull-ups, Push-ups, Squats, AND Sit-ups)

Extra Credit

Strength/Accessory: 2 x ME GHD Hip Ext, add weight if able

Skill/Conditioning: For Time, 3mile Assault Bike

Mobility: 10min Athlete’s Choice Mobility

Tuesday 061218

CrossFit Brunswick – CrossFit

-June’s Free Friday & CFB Social will be THIS Friday June 15th! Bring a friend to any class this Friday for a Free PartnerWOD!

-Nutrition Challengers; Your next Lecture will be THIS Saturday the 16th at 10am with Coach Kansas (not the 23rd as previously listed).

-Don’t forget about Father’s Day coming up this Sunday!


Our little sunshine ray of light smiling mid workout (per usual). We can all learn some wisdom from Daniel–Smile. It makes it hurt less. #sunshine #thatsmiletho #paincave #fakeittilyamakeit #crossfitbrunswick,Our little sunshine ray of light smiling mid w

Warm-up

15min for Warm-up, Mobility, & Instruction

6min EMOM

40sec Slow Row + Bottom Squat Hold

20sec Rest & Rotate

40sec Moderate Row + Alternating Lunges

20sec Rest & Rotate

40sec Hard Row + AMSU

20sec Rest & Rotate

Then, Mobility

Pigeon Stretch, 1min/side

Couch Stretch, 1min/side

Then, Warm-up Front Squats to ~50%1RM

Strength

Front Squat (5 x ME @ ~50%1RM)

-1 Max Effort set every 3min for 15min, aiming for 10+ reps per set.

-Score your WORST SET.

Metcon

Metcon (AMRAP – Rounds and Reps)

15min AMRAP:

30 Cal Row

30 Alt Box Step-ups w/MB (24/20″ Box, 20/14#MB)

30 WBS 20/14

Extra Credit

Strength/Accessory: 5 x 8-10 GHR, add weight if able

Skill/Conditioning: 10min EMOM, 20-30DUs

Mobility: 4-position banded Legs

Monday 061118

CrossFit Brunswick – CrossFit

-June’s Free Friday & CFB Social will be THIS Friday June 15th!

-Nutrition Challengers; Your next Lecture will be THIS Saturday the 16th at 10am with Coach Kansas (not the 23rd as previously listed).

-Don’t forget about Father’s Day coming up on June 17th!


It’s MONDAY! Let’s trump that case of the Monday’s with a little fitness. “Strength and growth come only through continuous effort and struggle.” -Napoleon Hill #mondaymotivation #tuesdayeve #backtothegrind #crossfitbrunswick

Warm-up

20min for Warm-up, Mobility, & Instruction

Slow 5min AMRAP

30′ Walking Samson Stretch w/PVC

10 Snatch Grip Push Press

30′ Walking Samson Stretch w/PVC

10 Wall Squat Therapy w/PVC

Then, Mobility

T-Spine Ext, 2min

PVC Shoulders, 2min

Then, w/empty barbell

5 Tall Muscle Snatch

5 High Hang Muscle Snatch + 1 OHS

5 Low Hang Muscle Snatch + 1 OHS

5 Standing Sots Press

5 High Hang Power Snatch + 1 OHS

5 Low Hang Power Snatch + 1 OHS

5 Power Position Sots Press

Review & Warm-up Low-Hang Snatch

Strength

Low-Hang Snatch (6 x 3, 4 x 2)

-One set of 2 or 3 reps every 2min for 20min (10 total sets)

-Reps do NOT have to be touch-and-go.

-Start at 60%1RM and increase by 5% EVERY TWO SETS. Final 2 set should be 80%1RM.

-2×3@60%

-2×3@65%

-2×3@70%

-2×2@75%

-2×2@80%

Metcon

Metcon (Time)

For Time, 12min Cap:

10-to-1 Bar Facing Burpees

*1 Hang Snatch AFTER each round.

Rx 115/80, Rx+ 155/105
-Workout finishes with a hang Snatch

Extra Credit

Strength/Accessory: 3 x 8-10 Strict WIDE GRIP Pull-ups

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

Mobility: Bar Smash/Foam Roll Lats

Sunday 061018


CrossFit Brunswick – CrossFit

-June’s Free Friday & CFB Social will be next Friday June 15th!

-Don’t forget about Father’s Day coming up on June 17th!

Warm-up

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

Metcon

Metcon (Time)

Two Rounds For Time:

800m Run

70 Thrusters 45/35

60 DB Hang Clean & Jerk 50/35

500m Row

40 Ground-to-OH 95/65

30 Alt Lunges w/ DB

20 Bar Facing Burpees

10 OHS 135/95

5 Bar MU

-Partners will TAG & SWAP every complete movement