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Saturday 052717

Posted by on May 26, 2017 in WODs | 0 comments

CrossFit Brunswick – CrossFit Warm-up Metcon Tommy Mac (Time) For Time: 12 Burpees 12 Thrusters, 115# / 75# 12 Burpees 12 Power Snatches, 115# / 75# 12 Burpees 12 Push Jerks, 115# / 75# 12 Burpees 12 Hang Squat Cleans, 115# / 75# 12 Burpees 12 Overhead Squats, 115# / 75# 12 Burpees 12 Thrusters, 115# / 75# 12 Burpees 12 Power Snatches, 115# / 75# 12 Burpees 12 Push Jerks, 115# / 75# 12 Burpees 12 Hang Squat Cleans, 115# / 75# 12 Burpees 12 Overhead Squats, 115# /...

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Friday 052617

Posted by on May 25, 2017 in WODs | 0 comments

CrossFit Brunswick – CrossFit Box News: We will be CLOSED this Sunday! Hero Shirts are in! On Monday the 29th we will be open at 9am ONLY for Memorial Day ‘Murph’. If you are interested in signing up for the Murph Challenge, head here for more info. https://themurphchallenge.com/ Congrats to these two young men who are Graduating today!! Warm-up Every 3min for 15min (5rounds) 200m Run 3 Hang Power Cleans 2 Push Jerks Then, mobility: 3min Athletes Choice Shoulders WOD Prep Every 3min for 15min (5 Rounds) 2 Touch-and-Go Clean...

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Thursday 052517

Posted by on May 24, 2017 in WODs | 0 comments

CrossFit Brunswick – CrossFit Box News: We will be CLOSED this Sunday! Hero Shirts are in! On Monday the 29th we will be open at 9am ONLY for Memorial Day ‘Murph’. If you are interested in signing up for the Murph Challenge, head here for more info. https://themurphchallenge.com/ Warm-up 30min For Warm-up & WOD Prep 3 Rounds Slow 250m Row 5 Turkish Get-ups (Right) 10 AMSU 5 Turkish Get-ups (Left) WOD Prep New Movement Practice: Single Arm & Single Leg KB Deadlifts Metcon Metcon (AMRAP – Rounds and Reps) 20min...

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Wednesday 052417

Posted by on May 23, 2017 in WODs | 0 comments

CrossFit Brunswick – CrossFit Box News: We will be CLOSED this Sunday! Hero Shirts are in! On Monday the 29th we will be open at 9am ONLY for Memorial Day ‘Murph’. If you are interested in signing up for the Murph Challenge, head here for more info. https://themurphchallenge.com/ Warm-up 40min for Warm-up & WOD Prep 400m Run/500m Row 60′ Walking Lunges 10 Box Jumps 60′ Walking Lunges w/ MB 10 Box Step-ups w/ MB Warm-up Front Rack Lunges WOD Prep 5 Rounds of: 1 Toes-to-bar 2 Hang Power Cleans 10 Front Rack Alt...

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Tuesday 052317

Posted by on May 22, 2017 in WODs | 0 comments

CrossFit Brunswick – CrossFit Box News: We will be CLOSED this Sunday! Hero Shirts are in! On Monday the 29th we will be open at 9am ONLY for Memorial Day ‘Murph’. If you are interested in signing up for the Murph Challenge, head here for more info. https://themurphchallenge.com/ Curt dropping knowledge bombs. Warm-up 30min for Warm-up & WOD Prep -800m MB Run AS A GROUP Then 60′ High Knees 60′ Walking Quad Stretch 10 alt light Turkish Get-ups 60′ Butt Kickers 60′ Walking Hamstring Stretch 10 alt...

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Monday 052217

Posted by on May 21, 2017 in WODs | 0 comments

CrossFit Brunswick – CrossFit Box News: We will be CLOSED this Sunday! On Monday the 29th we will be open at 9am ONLY for Memorial Day ‘Murph’. If you are interested in signing up for the Murph Challenge, head here for more info. https://themurphchallenge.com/ Athlete-Coaches Jacob & Joshua #teamtwinningandwinning Warm-up 30min for Warm-up & WOD Prep: 9min EMOM 60 sec of Double/Single under Practice 60 sec of 1 Hang Power Clean + Front Squat + Push Jerk 60 sec of Mobility: Ankles & Shoulders WOD Prep 5 Sets...

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Sunday 052117

Posted by on May 20, 2017 in WODs | 0 comments

CrossFit Brunswick – CrossFit Box News: We will be CLOSED next Sunday! On Monday the 29th we will be open at 9am ONLY for Memorial Day ‘Murph’. If you are interested in signing up for the Murph Challenge, head here for more info. https://themurphchallenge.com/ Beastmode Ben Warm-up 10min for Workout Explanation & Athlete’s Choice Warm-up Metcon PartnerWOD Sunday! Metcon (Time) For Time: 120 Double-unders 60 Cal Row 60 AMSU 90 Double-unders 45 Cal Row 45 AMSU 60 Double-unders 30 Cal Row 30 AMSU 30 Double-unders 15...

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Saturday 052017

Posted by on May 19, 2017 in WODs | 0 comments

CrossFit Brunswick – CrossFit Box News: Memorial Day Murph is coming up on the 29th. #heroWOD Warm-up 15min WOD Explanation and Athlete’s Choice Warm-up Spend at least 5min working on the SDHP movement prior to the WOD! Metcon Victoria (Time) 5 Rounds for Time: 10 Thrusters, 95/65 (+135/95) 14 Box Jumps, 24/20 (+30/24) 12 SDHP, 95/65 (+135/95) 12 Burpees 27 KBS 53/35 (+70/53) -Victoria Soto was one of the teachers killed while attempting to shield her students in the Sandy Hook Elementary shooting on December 14, 2012, in Newtown,...

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Friday 051917

Posted by on May 18, 2017 in WODs | 0 comments

CrossFit Brunswick – CrossFit Box News: Today is FREE FRIDAY! Bring a friend by to any class for free.CFB Social to follow the 6:15 class. Memorial Day Murph coming up on the 29th. Group pic from one of our first CFB Socials! Warm-up 25min for Warm-up & WODPrep Partner Game: “Snatch” Followed by Coaches choice Mobility WOD Prep Spend 15min on Head/Hand Stands & HSPU Progressions(Strcit, Kipping, Deficit)or HS Walks Pull-ups Progressions (Strict, Kipping, B-Fly) or MU Progressions Metcon Metcon (Time) Partner...

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Thursday 051817

Posted by on May 17, 2017 in WODs | 0 comments

CrossFit Brunswick – CrossFit Box News: Free Friday this week! Bring a friend by to any class on Friday for Free! CFB Social at 7:15pm! Memorial Day Murph coming up on the 29th. Kyle is impressed. Warm-up In 10min 250mRow 10 Wall Squat Therapy w/PVC 250m Row 10 OHS w/Barbell 250m Row Mobilize, Hips & Ankles Strength In 45 min OHS to a Heavy set of 5 Front Squat to a Heavy triple Back Squat to a Heavy single Row a 500m Sprint Overhead Squat (Heavy set of 5) Front Squat (Heavy triple) Back Squat (Heavy Single) Metcon (Time) For...

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