Monday 101617

CrossFit Brunswick – CrossFit

Box News: The Free Friday & CFB Social will this week!

Halloween Party at Daniel & Danielle’s on Saturday the 21th.

Veteran’s Day Murph, Saturday November 11th.

Happy WODsgving Competition at CF Grit, November 18th.


Let’s be honest. We all need to stretch more. #mobilitymonday

Warm-up

15min for Warm-up, Mobility, & Instruction

300m Row

5 Tall Muscle Clean + 1 Push Press

5 High-Hang Muscle Clean + 1 Push Press

5 Low-Hang Muscle Clean + 1 Push Press

5 Mid-Shin Muscle Clean + 1 Push Press

300m Row

5 Tall Power Clean + 1 Push Jerk

5 High-Hang Power Clean + 1 Push Jerk

5 Low-Hang Power Clean + 1 Push Jerk

5 Mid-Shin Power Clean + 1 Push Jerk

Mobility:

Banded Shoulder/Tricep Stretch, 1min/side

Dragon Stretch, 1min/side

Warm-up Clean & Jerk to today’s target weight.

Strength

Clean and Jerk (10 x 1)

-1 rep EMOM for 10min

-Choose 1 weight for ALL 10 sets, below 75% to practice technique, above 75% to train strength.

Metcon

Metcon (Weight)

3 Rounds for Total Weight:

2min- 250m Row + ME Power Cleans

1min -Rest

2min 250m Row + ME Shoulder-to-OH

1min- Rest

2min-250m Row + ME Clean & Jerks

1min Rest

*Athletes will choose their own weight for the workout, using a single weight for all three movements. May adjust their weight between rounds if desired. Score will be total reps x weight used.

Extra Credit

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

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

Mobility: Internal/External banded shoulder mobility.

Sunday 101517


CrossFit Brunswick – CrossFit

PartnerWOD Sunday!

Box News: The Free Friday & CFB Social will this week!

Halloween Party at Daniel & Danielle’s on Saturday the 21th.

Veteran’s Day Murph, Saturday November 11th.

Happy WODsgving Competition at CF Grit, November 18th.

Warm-up

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

Metcon

Metcon (Time)

For Time:

4k Row

100 Strict Pull-ups

200 HR Push-ups

300 AMSU

-Athletes may partition all reps/meters as desired. While one athlete works on the pull-ups/push-ups/AMSU the other may Row.

Saturday 101417


CrossFit Brunswick – CrossFit

HeroWOD Saturday!

Box News: The Free Friday & CFB Social will be on the 20th.

Halloween Party at Daniel & Danielle’s on Saturday the 21th.

Veteran’s Day Murph, Saturday November 11th.

Happy WODsgving Competition at CF Grit, November 18th.

Warm-up

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


#herowodsaturday #honorthyheroes #honorthefallen

Metcon

Abbate (Time)

For Time:

Run 1 mile

21 Clean and Jerks, 155#

Run 800 meters

21 Clean and Jerks, 155#

Run 1 Mile
In honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010
To learn more about Abbate click here

Friday 101317

CrossFit Brunswick – CrossFit

Box News: Today is the LAST DAY to pre-order your baseball tees!

The Free Friday & CFB Social will be on the 20th.

Halloween Party at Daniel & Danielle’s on Saturday the 21th.

Veteran’s Day Murph, Saturday November 11th.


Sometimes our workouts should scare us just a little. #getouttathatcomfortzone

Warm-up

10min for Warm-up, Mobility, & Instruction

All with PVC:

30′ Walking Lunges

10 OHS

30′ Walking Samson Stretch

10 Wall Squat Therapy

30′ Walking Lunges

10 Sots Press

30′ Walking Samson Stretch

10 Behind-The-Neck Jerks

Mobility: T-Spine Extensions, 2min

Warm-up OHS

Strength

Overhead Squat (20min to build to a heavy triple)

-From the racks.

Metcon

“Friday the 13th” (Time)

5 Rounds For Time, 20min Cap:

13 OHS 95/65 (+135/95)

13 Bar-Over Burpees

Extra Credit

Strength/Accessory: 5 x 10 alt DB Renegade Rows

Skill/Conditioning: 10 x 50m Sprint

Mobility: T-Spine Extensions

Thursday 101217

CrossFit Brunswick – CrossFit

Box News: Friday is the LAST DAY to pre-order your baseball tees!

The Free Friday & CFB Social will be on the 20th.

Halloween Party at Daniel & Danielle’s on Saturday the 21th.

Veteran’s Day Murph, Saturday November 11th.


#throwbackthursday to the Heroes for Horton event!

Warm-up

20min for Warm-up, Mobility, & Instruction

3 Rounds

200m Jog

10 Push Press w/PVC or empty bar

10 Band Pull Aparts

Mobility:

Bow & Arrow Stretch, 1min/side

Bar Smash/Foam Roll Lats, 1min/side

Wrist Mobility, 2min

Warm-up Push Press to 55-60%

Strength

One set every 2min for 20min (10 sets) of:

5 Push Press

3-5 Strict Pull-ups

Push Press (10 x 5 @ 55-60%)

-From the Floor.

-Do a MAX EFFORT attempt on your last set.

Strict Pull-ups (10 x 3-5)

Do a MAX EFFORT attempt on your last set and score it.

Metcon

Metcon (Time)

For Time, 10min Cap:

800m Run

50 Shoulder-to-OH 75/55 (+115/80)

Extra Credit

Strength/Accessory: 50 GHD Sit-ups

Skill/Conditioning: 10min EMOM, 10 Burpees

Mobility: Banded Shoulders, 3min/side

Wednesday 101117

CrossFit Brunswick – CrossFit

Box News: Friday is the LAST DAY to pre-order your baseball tees!

The Free Friday & CFB Social will be on the 20th.

Halloween Party at Daniel & Danielle’s on Saturday the 21th.

Veteran’s Day Murph, Saturday November 11th.


Work your weaknesses!

Warm-up

15min for Warm-up, Mobility, & Instruction

60′ High Knees

10 Air Squats

60′ Butt Kickers

10 Push-ups

60′ Bear Crawl

10 AMSU

60′ Walking Lunges

10 Burpees

Mobility:

4-position banded legs, 2min/side

Then, 5 reps each with an empty barbell

Hang Power Clean

Front Squats

Good Mornings

Elbow Rotations

Shoulder Press

Push Press

Push Jerk

Warm-up Complex

Strength

10sets, 2min per set, for 20min:

1 barbell complex + 5 Toes-to-Bar or progressions

1 & 1/4 Front Squat (10 x 2)

From the Floor
1x Power Clean

2x 1 & 1/4 Front Squats

1x Shoulder-to-OH

-Start light and build through to first 5 sets to a moderately heavy weight.

-Do last 5 sets all at the same weight

-5 T2B/K2E/AMSU or progressions per set

Metcon

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

1 AMSU (+Toes to Bar)

1 Front Squat 95/65 (+135/95)

-increase reps by 1 per round

Extra Credit

Strength/Accessory: 50 GHD Hip Ext.

Skill/Conditioning: 4 x 500m Row, rest equal to work.

Mobility: Bar Smash Lats