3/10/19

CrossFit Brunswick – CrossFit

Be sure to check your emails for our Spring Special!

Driven Order will be placed on March 15th!

March 15th is the Free Friday and the Social! WE will be hosting a welcome party for Coach Kyle, we will have Family Health Chiropractic doing free massages and spinal screenings, as well as the meal prep company DumealZ bringing samples. Be sure to grab a friend and bring your appetite!

Still need a 24 hour access key? Just ask a coach!

We would like to put a team together for Relay 4 Life this year! We will have a signup list on the front desk shortly as well as donation jar. Lets come together and help put an end to Cancer!

March 30th we will be having a Row Clinic after the HERO WOD on Saturday! Come and get more proficient at rowing!

Warm-up

Sally Up (OHS squat w/pvc)

couch stretch 1min per

3 downward dog to seal

1min bottom squat on rig

3 downward dog to seal

pigeon stretch 45sec per

3 downward dog to seal

10min to warm up/set up for WOD

Partner WOD

Metcon (Time)

20 Snatches 95/65 (+115/75 squat snatch)

40 AMSU (+GHD Sit ups)

80 DU

100′ walking lunge (+DB lunge 50/35)

20 snatches 95/65 (+115/75 squat snatch)

40 AMSU (+GHD)

80 DU

100′ walking lunge (+DB 50/35)

3/9/19

CrossFit Brunswick – CrossFit

Be sure to check your emails for our Spring Special!

Driven Order will be placed on March 15th!

March 15th is the Free Friday and the Social! WE will be hosting a welcome party for Coach Kyle, we will have Family Health Chiropractic doing free massages and spinal screenings, as well as the meal prep company DumealZ bringing samples. Be sure to grab a friend and bring your appetite!

Still need a 24 hour access key? Just ask a coach!

We would like to put a team together for Relay 4 Life this year! We will have a signup list on the front desk shortly as well as donation jar. Lets come together and help put an end to Cancer!

March 30th we will be having a Row Clinic after the HERO WOD on Saturday! Come and get more proficient at rowing!

Warm-up

Roxanne (burpee)

Banded leg stretches 45 sec each

banded ankle stretch 1min each

worlds greatest stretch 1min per

w/empty barbell 3 sets:

5 good mornings

5 thrusters

5 front rack lunges

Metcon

Dae Han (Time)

3 Rounds for time of:

Run 800m with a 45# barbell

3 Rope Climbs, 15′

12 Thruster, 135#
In honor of U.S. Army Sergeant First Class Dae Han Park, 36, of Watertown, Connecticut, died on March 12, 2011
To learn more about Dae Han click here

3/8/19

CrossFit Brunswick – CrossFit

Friday Night Lights is back! We will start heats beginning at 4:30pm

Be sure to check your emails for our Spring Special!

Driven Order will be placed on March 15th!

March 15th is the Free Friday and the Social! WE will be hosting a welcome party for Coach Kyle, we will have Family Health Chiropractic doing free massages and spinal screenings, as well as the meal prep company DumealZ bringing samples. Be sure to grab a friend and bring your appetite!

Still need a 24 hour access key? Just ask a coach!

We would like to put a team together for Relay 4 Life this year! We will have a signup list on the front desk shortly as well as donation jar. Lets come together and help put an end to Cancer!

March 30th we will be having a Row Clinic after the HERO WOD on Saturday! Come and get more proficient at rowing!

Warm-up

Metcon

Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 50lb/35lb

50 dumbbell box step-ups 24in/20in

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes

Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell front-rack lunge 50lb/35lb

50 dumbbell box step-ups

50 5-in. elevated strict HSPU

200-ft. bear crawl

Time cap: 10 minutes

Crossfit Games Open 19.3 Masters (55+) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 35b/20lb

50 dumbbell box step-ups 24in/20in

50 5-in. elevated strict HSPU

200-ft. handstand walk

Time cap: 10 minutes

Crossfit Games Open 19.3 Masters Scaled (55+) (AMRAP – Reps)

200-ft. dumbbell front-rack lunge 20lb/10lb

50 dumbbell box step-ups 20in/16in

50 dumbbell strict press 20lb/10lb

200-ft. bear crawl

Time cap: 10 minutes

Crossfit Games Open 19.3 Teens (Ages 14-15) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 35lb/20lb

50 dumbbell box step-ups 24in/20in

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes

Crossfit Games Open 19.3 Teens Scaled (Ages 14-15) (AMRAP – Reps)

200-ft. dumbbell front-rack lunge 35lb/20lb

50 dumbbell box step-ups 24in/20in

50 5-in. elevated strict HSPU

200-ft. bear crawl

Time cap: 10 minutes

3/7/19

CrossFit Brunswick – CrossFit

Warm-up

20min

Roxanne (burpees)

1min per

twisted cross

couch stretch

pigeon

banded shoulder 1min per

bow and arrow 1min per

Coach review of wall walks

Metcon

OH walking lunge is from Rig to Rig,

plate must be held overhead when lunging.

Metcon (AMRAP – Rounds and Reps)

25 min Partner Leap Frog:

12 AMSU

10 KBS 53/35

10 HR push ups

3 wall walks

100′ 0H walking lunge with plate 35/25

Tabata Planks (No Measure)

3 rounds (20/10):

Front (+laying on forearms)

Left (+laying on left forearm with right arm and leg extended up)

Right (+laying on right forearm with left arm and leg extended up)

Feet 6″ (+hollow body hold)

3/6/19

CrossFit Brunswick – CrossFit

Warm-up

15min

200m jog

50′ walking hanstring stretch

50′ walking quad stretch

w/barbell 3 sets:

7 straight leg DL

5 good morinigs

7 thrusters

warm up DL

Strength

4 DL every 90sec, use the

first 4 sets to get up to 80%

of 1rm then finish the last 4 sets

at that weight.

Deadlift (8×4)

Metcon (AMRAP – Rounds and Reps)

15min

7 DL 135/95

7 Hang power cleans 135/95

7 box jump overs 24/20

300m row
5-7min rest after metcon then 30 cal row sprint.

30cal Row Sprint (Time)

30cal row

3/5/19

CrossFit Brunswick – CrossFit

Warm-up

15min

Tabata 4 rounds 30/10:

HR push up

handstand hold

burpee

wall walks

warm up bench to 70%

and bent over row

Strength

5 reps of bench press every

2min, first 3 sets at 70% of 1rm

last 3 sets at 80%-85% of 1rm.

5 bent over rows after each set, weight

on bent over rows should be moderate.

Bench Press (6×5)

Bent Over Row (6×5)

Metcon

Metcon (Time)

30 wbs 20/14 (+unbroken)

15 power cleans 135/95 (+155/125)

20 wbs 20/14 (+unbroken)

10 S2OH 135/95 (+155/125)

15 wbs 20/14 (+unbroken)

10 bar over burpees

800m run
25min cap

Tabata Planks (No Measure)

3 rounds (20/10):

Front (+laying on forearms)

Left (+laying on left forearm with right arm and leg extended up)

Right (+laying on right forearm with left arm and leg extended up)

Feet 6″ (+hollow body hold)