Sunday 1/6/18

CrossFit Brunswick – CrossFit

Please remember to preregister for classes to ensure your spot in the class as well as adequate coaches!

Driven Orders will be placed on the 15th of this month, just ask a coach!

Don’t forget about referral bonuses! Sign up a friend get a month free!

Warm-up

200m jog

50′ burpee broad jump

50′ walking lunge

1min bottom squat hold

banded shoulder stretch 1min each shoulder (green band from rig)

bow and arrow stretch 30 sec each arm

Metcon

modifications/scales:

for low impact 500m row

x2 for singles

for shoulder mobility russian KBS

pull ups: ring rows/incline dumbell rows/bent over rows/jumping pull ups

Metcon (AMRAP – Rounds and Reps)

30min Partner leap frog:

400m run (RX+ with 35#/25# plate)

15 goblet squats 53/35 (RX+70/53)

30 DU (RX+ unbroken)

15 KBS 53/35 (RX+ 70/53)

10 pull ups (RX+ 5 BMU)
In order for score to count both partners must participate in core work after metcon.

Core Work

Tabata plank holds

20sec on 10sec off 3 rounds:

1: front plank

2: left side

3: right side

4: feet 6″

Try to complete all three rounds!!!!

Saturday 1/5/19

CrossFit Brunswick – CrossFit

Please remember to preregister for classes to ensure your spot in the class as well as adequate coaches!

Driven Orders will be placed on the 15th of this month, just ask a coach!

Don’t forget about referral bonuses! Sign up a friend get a month free!

Warm-up

400m run

10 front squats w/barbell

10 hollow rocks

10 thrusters w/barbell

10 HR push ups

10 jump squats

50′ walking samson stretch

5 box step ups

50′ high knees

5 box step ups

50′ butt kicks

5 box jumps

Metcon

The Don (Time)

For time:

66 Deadlifts, 110#

66 Box jump, 24″

66 Kettlebell swings, 1.5 pood

66 Knees to elbows

66 Sit-ups

66 Pull-ups

66 Thrusters, 55#

66 Wall ball shots, 20#

66 Burpees

66 Double-unders
In honor of U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, Missouri, died on June 6, 2010
To learn more about The Don click here

1/4/19

CrossFit Brunswick – CrossFit

Warm-up

Easy 200m jog

6 min TABATA (20 secs on/10 secs off) :

-shoulder circles

-PVC pass throughs

-elevated CAT stretch

3 sets:

5 strict press w/ bar

20 sec plank hold

10 sec HS hold

3 sets:

3 KB swings (53/35)

3 goblet squats

3 KB lunges

Gymnastics

HSPU Practice:

Option 1 (Advanced):

10 min AMRAP:

45 DU (90 singles)

15 HSPU

Option 2 (Intermediate):

-Practice HSPU with coach

Option 3 (Progressing):

-3 sets not for time (10 min cap):

10 box handstand push ups

30 sec HS hold (or downdog hold to scale)

5 wall walks

Metcon

Metcon (AMRAP – Reps)

4 min AMRAP:

10 push ups

20 goblet squats (53/35)

Rest 2:30

4 min AMRAP:

20 KB lunges (53/35)

30 sit ups

Rest 2:30

4 min AMRAP:

20 KB swings (53/35)

10 burpees over the KB

1/3/19

CrossFit Brunswick – CrossFit

Warm-up

500m row

Twisted Cross switches for 45 secs

Inch worms for 45 secs

3 sets:

10 PVC pass throughs

10 behind the neck presses

10 OHS

3 sets:

5 hang power snatch

4 alt DB snatch

3 burpees

~warm up to first snatch weight, hit some small sets to warm up power snatch for ~4 mins

Strength

Every 20 secs for 2 mins:

2 tng power snatch @ 95/65

Rest 1 min (change weight)

Every 20 secs for 2 mins:

2 tng power snatch @ 115/75

Rest 1 min (change weight)

Every 20 secs for 2 mins:

2 tng power snatch @ 135/95

**modify weight if needed, but try to increase weight each set (tng= touch and go)

Metcon

20 min EMOM:

1: 100m row sprint

2: 12 single arm DB hang clean and jerk (6 per) (50/35)

3: 12 KB jumping sumo deadlifts (53/35)

4: 12 Renegade rows

5: 12 single arm DB thrusters (6 per) (50/35)

Tuesday 1/1/19

CrossFit Brunswick – CrossFit

Please remember to preregister for classes to ensure your spot in the class as well as adequate coaches!

We are closed today! Back to business as usual tomorrow! Enjoy your day!

Hoodies are in get them while they last!

Don’t forget about referral bonuses! Sign up a friend get a month free!


Sunday 123118

CrossFit Brunswick – CrossFit

Please remember to preregister for classes to ensure your spot in the class as well as adequate coaches!

We will be open for 9am ONLY today!, we will be closed New Years Day.

Hoodies are in get them while they last!

Don’t forget about referral bonuses! Sign up a friend get a month free!


Have a safe and happy New Years Eve!

Warm-up

Metcon

“Out with the Old, In with the New” (Time)

For Time!

Buy-in: Row meters equal to the year

31 Shoulder-to-OH 75/55

31 Pullups

31 Ground-to-OH 75/55

31 AMSU

31 Front Squats 75/55

31 HSPU

31 Box Jumps 24/20

31 Toes-to-Bar

31 WBS 20/14

31 Thrusters 75/55

31 KBS 53/35

31 Burpees (last ones of the year!!)

Cash Out: 365 Double-Unders