Friday 110918

CrossFit Brunswick – CrossFit


Hang in there.. Friday is among us! Athletes Jim and Cecilia rocking some tough parallette work (notice the concentration on Jim’s face). #crossfitbrunswick

Warm-up

In 20 Minutes,

4 Rounds

200 Meter Row

15 Banded Good Mornings

Use remaining time for barbell warmup work

Strength

Hang Clean (Build to a 1RM)

-20min Cap

-Suggested loading: Start around 65-70%1RM and build by 2-3% per rep, building towards a new 1RM attempt.

Hang Clean (Build to a 1RM)

-20min Cap

-Suggested loading: Start around 65-70%1RM and build by 2-3% per rep, building towards a new 1RM attempt.

Metcon

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

Extra Credit

Thursday 110818

CrossFit Brunswick – CrossFit


As elegant as we can capture crossfitting… #shemakescrossfitpretty #barbararows #andputsinwork #crossfitbrunswick

Warm-up

800 Meter Indian Run w/ 10# Med Ball

Immediately after, 3 rounds

30 Second Dead Hang

30 Second C’s & D’s

10 WBS

Strength

Shoulder Press (5 x 2)

-1set every 2min for 10min (5sets)

-Build to a Heavy Double

-From the Rack

-Then, go directly into….

Push Press (5 x 4)

-1set of 3reps every 2min for 10min (5sets)

-Use same weight as your heaviest Shoulder Press set for all push press sets.

Metcon

Metcon (AMRAP – Rounds and Reps)

15min AMRAP:

20 WBS 20/14

10 Pull-ups

200m Run

Extra Credit

Wednesday 110718

CrossFit Brunswick – CrossFit


“8 years later, it all comes full circle.” -Keith Hand (original owner of CFB) on being re-instated 8 years later as the owner of Crossfit Brunswick! Welcome back, Keith! So excited to see what the future holds. #thecircleofcfb #samegym #CFB

Warm-up

10 minutes Coach’s choice Game

WOD Prep

Spend 10 minutes warming up t2b and progressions

Metcon (Time)

Partner Work

30 Minute Cap

1 Mile Run

Max Effort T2B

Partner A will run, while partner A is running, partner B will be doing max effort T2B. When partner A comes in from the run, both partners will switch.

Partners can partition run as desired until both have each completed a mile run.

Score is the 2 mile time and number of t2b

Metcon (AMRAP – Reps)

Mobility

-Shoulders

-Achilles tendon

-Hamstrings

-Calves

Tuesday 110618

CrossFit Brunswick – CrossFit


#TricycleTuesday? A little laughter to brighten your Tuesday! #chooselaughter #laughoften #whostricycletho #crossfitbrunswick

Warm-up

10 Minute AMRAP:

20 Wall Squat Therapy

10 Snatch Balances

Row 200 Meters

Strength

Overhead Squat (10 x 3)

-1 set of 3reps every 3min for 30min (10sets)

-Start at ~50%1RM and build to a heavy triple.

Metcon

Metcon (Time)

For Time, 10min Cap:

1000m Row

10 Snatches 135/95 (+185/125)

Extra Credit

Monday 110518

CrossFit Brunswick – CrossFit


This guy. He listened. He lead. He challenged. He loved (burpees). He genuinely cared. He took great care of Crossfit Brunswick and he will be sorely missed. Farewell, Coach James. It’s not goodbye, but see you soon. #goodbyesarehard #wemissyoualready #cfb

Warm-up

3 Rounds

10 Dubs/SU

15 Russian KBS

10 HRPU

10 PU

5 Burpees

Skill Work

Today we are going to do 1 Max Effort L-Sit Hang every 2min for 10min.

These may be:

Hanging from the Rig or Holding on the Parallets or Boxes (notate which kind you did in the comments)

Score is recorded in SECONDS.

L-Sit (5 x ME)

-Score your WORST set

Metcon

Metcon (Time)

For time, 30min Cap:

80 Double-Unders

40 KBS 53/35

20 HR Push-ups (+HSPU)

10 Burpee C2B Pull-ups (+Bar Muscle-Ups)

800m Run

10 Burpee C2B Pull-ups (+Bar Muscle-Ups)

20 HR Push-ups (+HSPU)

40 KBS 53/35

80 Double-Unders

Extra Credit

Sunday 110418

CrossFit Brunswick – CrossFit

November’s Check-in will be going to feed hungry children! Check-in using #givemeals


Put in the work while you’re able; don’t wait for tomorrow. Choose today. #noexcuses #putinthework #choosetoday #crossfitbrunswick

Warm-up

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

Metcon

Metcon (AMRAP – Rounds and Reps)

30min Partner AMRAP:

800m Run (may alternate)

80 Alt Lunges with MB, 20/14

400m Run w/ KB, 53/35 (must run together)

40 Shoulder-to-OH w/DB, 50/35