About Us

19.5

Posted by on Mar 21, 2019 in WODs | Comments Off on 19.5

CrossFit Brunswick – CrossFit Crossfit Games Open 19.5(Ages 16-54) (Time) 33-27-21-15-9 reps for time of: Thrusters(65/95) Chest-to-bar pull-ups Time cap: 20 minutes Crossfit Games Open 19.5 Masters(Ages 55+) (Time) 33-27-21-15-9 reps for time of: Thrusters(45/65) Chin-over-bar pull-ups Time cap: 20 minutes Crossfit Games Open 19.5 Scaled(Ages 16-54) (Time) 33-27-21-15-9 reps for time of: Thrusters(45/65) Jumping pull-ups Time cap: 20 minutes Crossfit Games Open 19.5 Masters Scaled(Ages 55+) (Time) 33-27-21-15-9 reps for time...

read more

19.5 is released tonight!!

Posted by on Mar 20, 2019 in WODs | Comments Off on 19.5 is released tonight!!

CrossFit Brunswick – CrossFit Warm-up -high knees (rig to rig) -butt kicks (rig to rig) -side shuffle (rig to rig) -karaoke (rig to rig) -jump squats x10 -scapula push ups x10 -bear crawl (rig to middle of floor and back) -worlds greatest stretch x3 each leg -leg swings x10 each -windmills x10 -orbits and pass-throughs x10 each(pvc) Metcon (No Measure) EMOMx9:00 Min 1: 15 prone lift offs Min 2: 10 BB bent over rows Min 3: 10 lying hamstring curls on foam roller Metcon (Time) RX 3 rounds 400m run 20 RKBS (36/53) 15 T2B Time cap: 20...

read more

March 20th

Posted by on Mar 19, 2019 in WODs | Comments Off on March 20th

CrossFit Brunswick – CrossFit Warm-up -scapula pull ups x10 -air squats x10 -arm circles and bear hugs x10 each -bear crawl (rig to rig) -gate swings (rig to rig) -lunge and rotate x5 each leg -scales with leg swing x5 each leg -inchworms x5 -I’s, Y’s and T’s x10 each Barbell warm up (or pvc) -strict press x5 -push press x5 -push jerk x5 -goodmornings x10 -overhead squats x10 Split Jerk (10×1) 1EMOMx10:00 start @70% Metcon (Time) RX 3 Rounds 500m row 20 OHS(65/95) 15...

read more

March 19th

Posted by on Mar 18, 2019 in WODs | Comments Off on March 19th

CrossFit Brunswick – CrossFit Warm-up -hamstring loaded squats x10 -arm circles and bear hugs x10 each -burpee broad jump (rig to middle of the floor and back) -leg swings x10 each leg -windmills x10 -inchworms x5 -I’s, Y’s and T’s x10 each -super people x10 -single leg rdls x5 each leg(w/ kettle bell) -rdls x10(w/ kb) -sumo deadlift highpull x10(w/ kb) -bent over rows x8 each arm(w/ kb) Metcon (Time) RX 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 Deadlifts(155/225) 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Box...

read more

March 18th

Posted by on Mar 17, 2019 in WODs | Comments Off on March 18th

CrossFit Brunswick – CrossFit Warm-up -leg swings x10 each leg -arm circles and bear hugs x10 each -air squats, drop squats and jump squats x10 each -gate swings (rig to rig) -high knee skips (rig to rig) -duck walk(rig to middle of the gym and back) -world’s greatest stretch x3 each leg -windmills x10 Barbell warm up(or pvc) – Romanian deadlifts(snatch grip) x10 -muscle snatches(from hip) x5 -behind the neck snatch grip strict press x5 -overhead squats x10 Weightlifting Start at 70% build to a heavy single Snatch...

read more

March 17th

Posted by on Mar 16, 2019 in WODs | Comments Off on March 17th

CrossFit Brunswick – CrossFit Warm-up -high knee skips(rig to rig) -butt kicks( rig to rig) -side shuffle(down and back) -karaoke(down and back) -air squats x10 -arm circles and bear hugs x10 each -world’s greatest strech x3 each leg -leg swings x10 -inchworms x5 -scapula push ups x10 -calf strech x10 each leg -clam shells x10 each leg (hold pvc off to the side for balance) -orbits and pass-throughs x10 each Bench Press (Heavy double) 15 minutes to build to a heavy double Metcon (Time) 3 rounds 12 DB snatches(35/50) 20 push...

read more

March 16th

Posted by on Mar 15, 2019 in WODs | Comments Off on March 16th

CrossFit Brunswick – CrossFit Warm-up -air squat, drop squat, and jumping squats x5 each -pogo jumps for height x10 -arm circles and bear hugs x10 each -broad jumps (rig to rig) -bear crawls (rig to rig) -lunge and twist x5 each leg -scales x5 each leg -Frankenstein kicks x5 each leg -inchworms x5 -windmills x10 -I’s, Y’s and T’s x10 each -orbits and pass-throughs(pvc) x10 each -game(coach’s pick) Metcon (AMRAP – Rounds and Reps) 15:00 AMRAP 8 hang DB cleans(35/50) 50ft DB farmers carry walking lunges 15...

read more

19.4!!

Posted by on Mar 14, 2019 in WODs | Comments Off on 19.4!!

CrossFit Brunswick – CrossFit Crossfit Games Open 19.4(Ages 16-54) (Time) For total time: 3 rounds of: 10 snatches(65/95) 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Time cap: 12 minutes Crossfit Games Open 19.4 Masters(Ages 55+) (Time) For total time: 3 rounds of: 10 snatches(45/65) 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 chest-to-bar pull-ups 12 bar-facing burpees Time cap: 12 minutes Crossfit Games...

read more

March 14th

Posted by on Mar 13, 2019 in WODs | Comments Off on March 14th

CrossFit Brunswick – CrossFit Warm-up -air squats x10 -arm swings and bear hugs x10 each -high knees (down) and butt kicks (back) -knee grabs x5 each leg -ankle grabs x5 each leg -scales with a leg swing x5 each leg -lunge with a twist x5 each leg -windmils x10 -hollow body rocks x10 -orbits and pass-throughs x10 each (pvc) Metcon Metcon (No Measure) Rowling Partner WOD Partner Relay Metcon (AMRAP – Rounds and Reps) 12:00 AMRAP Teams of 2 Buy in: 100 cal row Then, 8 MB cleans(14/20) 12 sit ups partners alt. complete...

read more

March 13th

Posted by on Mar 12, 2019 in WODs | Comments Off on March 13th

CrossFit Brunswick – CrossFit Warm-up Warm up -hamstring loaded squats x10 -arm circles and bear hugs x10 each -high knee skips (down and back) -gate swings (down and back) -world’s greatest stretch x5 each leg -scales x5 each leg -inchworms x5 -windmills x10 -leg swings x10 each leg -I’s, Y’s, and T’s x10 each -orbits and pass- throughs x10 each(pvc) -goodmornings x10(pvc) Strength 3 reps every 2min for 10min start at 75% of 1rm work towards a 3rm Deadlift (5×3) start @75% Metcon Metcon (Time) 4...

read more