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Posted by on Jan 17, 2019 in WODs | Comments Off on 1/18/19

CrossFit Brunswick – CrossFit Warm-up 100′ walking Samson stretch 7 candle sticks 100′ high knees 20 air squats 50′ walking lunge w/twist 10 superman 50′ butt kicks 10 jump tucks 5min Pizza Game Accessory 25min Today we are going to go over the GHD, GHD sit ups, GHR, and Hip Extensions. Then perform the following: 3×5 GHD sit ups 3×5 GHR 3×5 Hip extensions Metcon Metcon (AMRAP – Rounds and Reps) 20min Partner Leap Frog: 10 wbs 20/14 10 kbs 53/35 (+70/53) 5 burpee box jumps 24/20 (+30/24) 5...

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Posted by on Jan 16, 2019 in WODs | Comments Off on 1/17/19

CrossFit Brunswick – CrossFit Warm-up 400m jog bow and arrow stretch 1min each side pvc shoulders twisted cross 30sec each side w/barbell 3sets: 3 strict press 2 push jerks warm push jerk to 55%-60% of 1rm Strength Starting at 55%-60% of 1rm, 4 reps every 90sec working towards a heavy set of 4. After each set 3-5 strict pull ups or 5-7 ring rows, pull ups/ring rows scored in wodify as total reps. Push Press (7×4) Strict Pull-ups Ring Rows Metcon Metcon (Time) 400m run 20 Ground to OH 75/55 (+95/65) 200m run 15...

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Posted by on Jan 15, 2019 in WODs | Comments Off on 1/16/19

CrossFit Brunswick – CrossFit Don’t forget Free Friday is this Friday! The social will be after the 615 class! 24 hour access will be up and running soon! Let Sarah or Keith know if you need a key! Warm-up 4sets: 150m row complex w/barbell, Power clean/Front sqaut/Strict press/Front sqaut/Push jerk warm to 50% of clean and jerk weight Strength Perform one set of the complex every two minutes, starting at 50% of 1rm clean and jerk working up to a heavy single. In time remaining, utlizing a bench 10 single arm KB row, 5 each...

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Posted by on Jan 14, 2019 in WODs | Comments Off on 1/15/19

CrossFit Brunswick – CrossFit Warm-up Partner Row(l)ing 2x each 100m; partner not rowing does OHS with PVC Bergner warm up as a class w/empty barbell: 5 up downs 5 elbow high and outside 5 muscle snatch 5 snatch drops 5 hang snatch warm up for opening weight of complex Strength 1 set of the complex every 1:30, start your opening set at a weight that will allow you to progressively add weight. Build to a heavy a single of the complex, this won’t necessarily be a 1rm attempt. After each set do 2 snatch grip DL. Hang Snatch +...

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Posted by on Jan 13, 2019 in WODs | Comments Off on 1/14/19

CrossFit Brunswick – CrossFit Warm-up 100′ walking lunge with twist 10 jumping squats 100′ walking hamstring strectch 10 burpees 100′ walking quad stretch w/barbell: 5 hang power cleans 5 front squats 5 strict press 5 lunges warm up front rack lunge Strength 6×4 Front Rack Lunges, work at 65%-75% of your 1rm. If you do not have a 1rm in Wodify work at 50%-60% of your front squat. One set every 2:30, after each set complete 8 single arm DB hang clean and jerks (4 per arm). Front Rack Lunge...

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Posted by on Jan 12, 2019 in WODs | Comments Off on 1/13/19

CrossFit Brunswick – CrossFit Warm-up Metcon 100′ walking Samson stretch 100′ high knees 100′ butt kicks 100′ walking lunge with twist 3sets: 20 DU (40 singles) 10 jump tucks 5 hollow rocks Beast Mode (Time) With a Partner: 50 walking lunges 40 pull ups 100 box jumps 24″/20″ 40 DU 50 ring dips 40 knees to elbow 60 kettlebell swings 53/35 60 AMSU 40 DB hang squat cleans 35/25 50 GHD hip extension 60 wall ball shots 6 rope climbsPartician reps as...

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Posted by on Jan 11, 2019 in WODs | Comments Off on 1/12/19

CrossFit Brunswick – CrossFit Warm-up 400m run 5 sets: 5 push ups 5 front squats w/barbell 5 strict press Metcon Chris Kyle (Time) 3 Rounds: 40 Kettlebell swings 53/35 40 Box Jumps 24″/20″ 40 Thrusters 65/45 40 Elevated Push ups (feet on 24″/20″ box) Cool Down Tabata planks 30/10 3rounds: 1: Front 2: Left side 3: Right Side 4: Feet 6″ 800m weighted...

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Posted by on Jan 10, 2019 in WODs | Comments Off on 1/11/19

CrossFit Brunswick – CrossFit Warm-up Pizza Game! 20 box step ups w/ a med ball 15 push ups 10 wbs 15 box step ups 10 push ups 8 wbs 10 box step ups 6 push ups 5 wbs Skill Work We’ll spend 15min working on getting upside down! Just learning- work with a coach getting upside down on a wall Intermediate- work on handstand hold with or without a wall and handstand walk Advanced- work on handstand walk and transitioning from a headstand into a handstand without a wall Metcon Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps,...

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Posted by on Jan 9, 2019 in WODs | Comments Off on 1/10/19

CrossFit Brunswick – CrossFit Warm-up 200m jog 3 sets w/empty barbell: 8 good mornings 5 straight leg DL 6 alt front rack lunges 4 shoulder press warm up to 60% of DL Strength Deadlift (8X4) 4 deadlifts every 2min for 16min. Start at 60% of your 1RM and build to a heavy set of 4. Complete 6 DB lunges after each set. Metcon Metcon (Time) 4 rounds 18min cap: 400m row 6 DL 5 Hang power cleans 4 Alt front rack lunges 2 S2OH 115/85 (RX+...

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Posted by on Jan 8, 2019 in WODs | Comments Off on 1/9/18

CrossFit Brunswick – CrossFit Warm-up “Roxanne” w/burpees 100′ walking lunge 100′ walking samson stretch 100′ high knees 100′ butt kicks couch stretch 1min per leg calve stretch on rig 1min per leg groin strect 1min Accessory 8x100m sprints with 1min rest between each sprint, 1min rest begins when all athletes have crossed the line. Use the first 4 sprints to work up to a full sprint. 1: 100m sprint at 60% 2: 70% 3: 80% 4: 90% 5-8: 100% Metcon Metcon (AMRAP – Rounds and...

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